Cooked soybean calories and protein by portion

Boiled mature soybeans provide 172 kcal and about 18.2 g of protein per 100 g in this USDA record. A reference cup weighing 172 g gives about 296 kcal and 31.3 g of protein. These amounts describe the cooked beans, without added salt.

Mature soybeans and edamame

This entry is for mature beans that have been cooked in water. Edamame is harvested at a different stage, and the weight of the pods does not equal the weight of the beans you eat. Use a separate edamame entry for that food, and check the package for a prepared product.

Tofu, soy milk, and roasted soy nuts also have their own compositions. The cooked-bean figures here should not be used for those foods. You can compare a separate tofu entry when choosing a meal ingredient.

Weigh the drained beans

Use the cooked amount you put on the plate, after draining away the cooking liquid. A 100 g portion gives 172 kcal; 150 g gives about 258 kcal. If you weighed dried soybeans before cooking, use a dried-food entry or the package information instead.

Count the finished dish

For beans added to a grain bowl, record the beans and the other ingredients in the same meal. Oil and dressing change the recipe total, and canned beans may come in a prepared sauce. The source table is a reference for plain mature beans rather than a promise about every soy product.