Calories in Soybeans: Nutrition Facts & Serving Sizes
Per 1 cup (256g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of cooked soybeans (256g) contains about 376 calories with 33.3g of protein, 28.4g of carbs, and 17.4g of fat, making them one of the most complete plant protein sources available. Per 100g, soybeans provide 147 calories with 13g of protein, 11.1g of carbs, and 6.8g of fat. Soybeans are the only common plant food that provides a complete amino acid profile comparable to animal proteins. The calcium content is notable at 197mg per 100g, and iron at 3.6mg per 100g. Folate is outstanding at 165mcg per 100g, covering about 41% of the daily value. Potassium is high at 620mg per 100g. Soybeans contain 4.2g of fiber per 100g and provide 29mg of vitamin C per 100g when cooked. Edamame (fresh/young soybeans) has similar nutrition. Soybeans are the basis for many popular foods including tofu, tempeh, edamame, soy milk, and soy sauce.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (256g) | 376.3 | 33.3g | 28.4g | 17.4g | 10.8g |
| 100g | 147 | 13g | 11.1g | 6.8g | 4.2g |
Track Soybeans in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 147 | 7% |
| Protein | 13g | 26% |
| Total Fat | 6.8g | 9% |
| Saturated Fat | 0.8g | 4% |
| Total Carbohydrates | 11.1g | 4% |
| Dietary Fiber | 4.2g | 15% |
| Sugars | 0g | |
| Sodium | 15mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.8g | 0% |
| Calcium | 197mg | 15% |
| Iron | 3.6mg | 20% |
| Potassium | 620mg | 13% |
| Vitamin A | 9mcg | 1% |
| Vitamin C | 29mg | 32% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 65mg | 15% |
| Phosphorus | 194mg | 16% |
| Zinc | 1mg | 9% |
| Selenium | 1.5mcg | 3% |
| Folate | 165mcg | 41% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.7mg | 11% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Soybeans
Soybeans are the gold standard of plant protein because they provide a complete amino acid profile, meaning they contain adequate amounts of all essential amino acids. This makes soybeans comparable to animal protein for muscle protein synthesis, which is why soy protein is used in many protein powders and protein bars.
The 13g of protein per 100g and 33.3g per cup put soybeans at the top of legume protein content. For anyone following plant-based or flexitarian diets, soybeans and soybean-derived foods (tofu, tempeh, edamame) are the most effective tools for hitting protein targets without animal products.
Soybeans contain isoflavones that have been studied extensively. Current research shows that typical soy intake does not meaningfully alter testosterone levels in healthy adults. The 620mg of potassium per 100g supports blood pressure regulation and electrolyte balance. The 197mg of calcium per 100g is notably high for a legume, supporting bone health alongside the 3.6mg of iron per 100g for oxygen transport.
The 4.2g of fiber per 100g supports gut health and slows carbohydrate absorption, reducing glycemic impact. Soybeans contain healthy polyunsaturated fat (3.2g per 100g) including omega-6 linoleic acid.
Dietary Considerations
Soybeans are naturally gluten-free, vegan, and high in complete protein. They are not keto-friendly at 11.1g of carbs per 100g. For weight loss, soybeans are a nutrient-dense option that provides high protein with moderate calories. Soybeans are one of the top 9 allergens in the US. They also contain phytic acid, which can reduce mineral absorption but is partially broken down by cooking and fermentation.
Daily Intake (100g)
100g of soybeans provides 7% of a 2,000-calorie diet.
Track Your Intake
See how soybeans fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in soybeans?
A cup of cooked soybeans (256g) has about 376 calories. Per 100g, soybeans contain 147 calories. Edamame (fresh soybeans in pods) has a slightly lower calorie count at around 122 calories per 100g shelled.
Are soybeans good for weight loss?
Soybeans are a solid option for weight loss due to their high protein content (13g per 100g) which promotes satiety. However, at 376 calories per cup, they are higher in calories than many vegetables. They work well as a protein source replacement for meat.
How much protein in soybeans?
A cup of cooked soybeans (256g) has 33.3g of protein. Per 100g, soybeans contain 13g of protein. Soybeans are the highest-protein common legume and provide a complete amino acid profile unlike most plant foods.
Does eating soybeans affect testosterone?
Current clinical research shows that moderate soybean consumption does not significantly affect testosterone levels in healthy adults. The isoflavones in soybeans bind weakly to estrogen receptors compared to human estrogen, and typical dietary intake has not been shown to alter hormone profiles.
What is the difference between soybeans and edamame?
Edamame are young, green soybeans harvested before they mature. They have a slightly sweeter flavor and are usually eaten fresh or frozen. Mature soybeans are dried and used to make tofu, soy milk, tempeh, and soy sauce. Nutritionally, edamame is slightly lower in calories (about 122 cal/100g) than mature soybeans (147 cal/100g).
Track Soybeans in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.