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Soybeans

Good Protein

1 cup cooked soybeans (172 g) per serving.

31.3g
protein per serving
Calories
296
per serving
Protein density
10.6
g per 100 cal
Calorie cost
9.5
cal per 1g protein
To hit 30g protein
1 cups
165g · 284 cal

Macro breakdown

Protein31.3g(39%)
Carbs14.4g(18%)
Fat15.4g(43%)
Fiber10.3g

Tips to maximize nutrition

1.Rinse canned Soybeans to reduce sodium content by up to 40%
2.Soak dried varieties overnight to reduce cooking time and improve digestibility
3.Combine with rice or grains for a complete protein source
4.Mash or blend into dips and spreads for versatile meal options
5.Store cooked portions in the freezer for quick meal additions

Pairs well with

🌾
Brown rice
4.5g
218 cal
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Quinoa
8.1g
222 cal
🍎
Avocado
1.3g
114 cal

Similar legume foods

🫘
Black beans
1 cup cooked black beans (185 g)
15.2g
🫘
Black-eyed peas
1 cup cooked black-eyed peas (165 g)
13.3g
🫘
Chickpeas
1 cup cooked chickpeas (164 g)
14.6g

Frequently Asked Questions

Soybeans contains 31.3g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 10.6 (grams of protein per 100 calories).

You need approximately 1.0 servings of Soybeans to reach 30g of protein, which would provide about 284 calories. This makes it easy to hit your protein target with a reasonable portion.

Soybeans provides 31.3g of protein for 296 calories, giving it a calorie cost of 9.5 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Soybeans contains 10.3g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Soybeans contains most essential amino acids but is typically low in methionine. Pairing with grains like rice, quinoa, or whole wheat creates a complete protein. You don't need to eat them in the same meal-throughout the day works fine.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16