Soybeans: Calories, Nutrition Facts, and Health Benefits (2026)

Soybeans provide 298 calories per 1 cup cooked (172 g), along with 28.6 g of protein and 10.3 g of fiber. They also contain 2.9 mg of vitamin C, contributing to 3% of the daily value.

This page explores the nutritional profile of soybeans, focusing on their benefits per 1 cup cooked (172 g) and per 100 g. It also discusses their impact on common health goals and compares them to other legumes.

Soybeans Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts of soybeans, highlighting their key components.

Values are for 1 cup cooked (172 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	298	173	15%
Protein	28.6 g	16.6 g	57%
Carbohydrates	17.1 g	9.9 g	6%
Fiber	10.3 g	6.0 g	37%
Sugar	5.2 g	3.0 g	-
Fat	15.4 g	9.0 g	20%
Vitamin C	2.9 mg	1.7 mg	3%
Potassium	886 mg	515 mg	19%
Iron	8.84 mg	5.14 mg	49%
Magnesium	148 mg	86 mg	35%

About 21% of soybeans calories come from carbohydrates, 36% from protein and 43% from fat.

Soybeans by Health Goal

The by-goal ratings section evaluates how soybeans align with various health objectives.

Goal	Rating	Why
Weight loss	Fair	298 calories per serving with 10.3 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Fair	Provides 2.9 mg vitamin C (3% DV)
Digestion	Excellent	10.3 g fiber per serving supports regularity
Heart health	Excellent	Potassium (886 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (28.6 g) than most plant foods

Soybeans and Blood Sugar

Glycemic index: 15. Glycemic load: 3 per serving.

Soybeans has a glycemic index of about 15 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Soybeans Compares to Other Legumes

In the comparison table, soybeans are assessed alongside other legumes to illustrate their nutritional standing.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Soybeans	173	16.6	6.0	9.9
Tofu	144	15.8	2.3	2.8
Tempeh	192	20.3	1.4	7.6
Lentils	116	9.0	7.9	20.1

Soybeans Myths, Checked

Soy lowers testosterone in men , Misleading. Moderate soy intake has not been shown to affect testosterone.

Soybeans are not a complete protein , False. Soy is one of the few complete plant proteins, with all nine essential amino acids.

How to Track Soybeans

Legumes roughly double or triple in weight as they cook, so a cup of cooked soybeans is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log soybeans accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of soybeans?

One cup of cooked soybeans contains 298 calories, making it a calorie-dense food option.

Is soybeans good for weight loss?

Soybeans can be beneficial for weight loss due to their high protein content of 28.6 g and fiber content of 10.3 g, which may promote satiety.

Can people with diabetes eat soybeans?

People with diabetes can eat soybeans, as they have a low glycemic index of about 15 and a glycemic load of about 3, which helps in managing blood sugar levels.

How much protein is in soybeans?

Soybeans are rich in protein, providing 28.6 g per cup, making them an excellent source of plant-based protein.

Is soybeans high in sugar?

Soybeans have a relatively low sugar content of 5.2 g per cup, which is considered low compared to many other food sources.

Are soybeans a complete protein?

Yes, soybeans are a complete protein, containing all nine essential amino acids necessary for human health.

Key Takeaways

• Soybeans contain 298 calories per 1 cup cooked.
• Each cup provides 28.6 g of protein.
• They offer 10.3 g of fiber, promoting digestive health.
• Soybeans have a low glycemic index of about 15.
• They are a good source of iron, providing 8.84 mg per serving.
• Soybeans contain 2.9 mg of vitamin C, contributing to immune health.