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How Many Calories in Soybeans, Mature Seeds, Cooked, Boiled?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 49 kcal | 5.2g |
| 100g | 172 kcal | 18.2g |
| 1 cup | 296 kcal | 31.3g |
A soybeans, mature seeds, cooked, boiled contains 172 calories per 100g. A typical 1 cup (172g) provides about 296 calories. Soybeans, Mature Seeds, Cooked, Boiled is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Soybeans, Mature Seeds, Cooked, Boiled Nutrition Facts
| Nutrient | Per 100g | Per serving (172g) |
|---|---|---|
| Calories | 172 kcal | 296 kcal |
| Protein | 18.2g | 31.3g |
| Carbohydrates | 8.4g | 14.4g |
| of which Sugars | 2.4g | 4.1g |
| Fat | 9.0g | 15.5g |
| of which Saturates | 1.3g | 2.2g |
| Fibre | 6.0g | 10.3g |
| Sodium | 237.0mg | 408mg |
| Potassium | 515.0mg | 886mg |
| Calcium | 102.0mg | 175mg |
| Iron | 5.1mg | 8.8mg |
| Vitamin C | 1.7mg | 2.9mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 7.3µg | 13µg |
| Riboflavin (B2) | 0.3mg | 0.5mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (36% DV) — an excellent source
- High in fibre (21% DV) — an excellent source
- A good source of fat (12% DV)
- A good source of potassium (11% DV)
- High in iron (28% DV) — an excellent source
- A good source of selenium (13% DV)
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 9% DV
- Protein: 36% DV
- Carbohydrates: 3% DV
- Fibre: 21% DV
- Fat: 12% DV
- Saturated fat: 6% DV
- Sodium: 10% DV
- Potassium: 11% DV
- Calcium: 8% DV
- Iron: 28% DV
- Vitamin C: 2% DV
- Vitamin A: 0% DV
- Selenium: 13% DV
- Riboflavin (B2): 23% DV
High-protein options alongside soybeans, mature seeds, cooked, boiled
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does soybeans, mature seeds, cooked, boiled fit your diet?
High-protein diets
At 18.2g of protein per 100g, soybeans, mature seeds, cooked, boiled clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Soybeans, Mature Seeds, Cooked, Boiled provides 6.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in soybeans, mature seeds, cooked, boiled per 100g?
Soybeans, Mature Seeds, Cooked, Boiled contains 172 calories per 100g, based on USDA reference data.
Is soybeans, mature seeds, cooked, boiled high in calories?
A 1 cup of soybeans, mature seeds, cooked, boiled (172g) has around 296 calories — roughly 15% of a 2,000-calorie daily intake.
Is soybeans, mature seeds, cooked, boiled good for weight loss?
Soybeans, Mature Seeds, Cooked, Boiled is fairly calorie-dense at 172 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 296 calories.
How much protein is in soybeans, mature seeds, cooked, boiled?
Soybeans, Mature Seeds, Cooked, Boiled contains 18.2g of protein per 100g.
Is soybeans, mature seeds, cooked, boiled a good source of fibre?
Yes — soybeans, mature seeds, cooked, boiled provides 6.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does soybeans, mature seeds, cooked, boiled compare to spinach souffle?
Soybeans, Mature Seeds, Cooked, Boiled has 172 calories per 100g, close to spinach souffle at 172 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of soybeans, mature seeds, cooked, boiled for 20g of protein?
With 18.2g of protein per 100g, you'd need roughly 110g of soybeans, mature seeds, cooked, boiled to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to soybeans, mature seeds, cooked, boiled by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soybeans, Mature Seeds, Cooked, Boiled (this page) | 172 kcal | 18.2g | 8.4g | 9.0g |
| Spinach Souffle | 172 kcal | 7.9g | 5.9g | 12.9g |
| Potatoes, French Fried, All Types, Salt Not Added in Processing | 172 kcal | 2.7g | 28.7g | 5.2g |
| Soybeans, Mature Cooked, Boiled, without Salt | 172 kcal | 18.2g | 8.4g | 9.0g |
| Beans, Pinto, Immature Seeds, Frozen | 170 kcal | 9.8g | 32.5g | 0.5g |
| Morningstar Farms Mushroom Lover's Burger, Frozen, Unprepared | 168 kcal | 14.3g | 9.2g | 8.2g |
| Morningstar Farms Garden Veggie Patties, Frozen, Unprepared | 176 kcal | 17.8g | 13.7g | 5.5g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.