Published by Saura ·
Soybeans nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 168 kcal and 16.1 g protein. Reference food and preparation: mature soybeans, boiled without salt. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of soybeans (mature soybeans, boiled without salt) supplies about 253 kcal, 24.2 g protein and 10.6 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Soybeans: nutrition per 100 g and example portion
Reference preparation: mature soybeans, boiled without salt. The exact source name is “Soya beans, boiled without salt” (Fineli food 3710). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 168 kcal | 253 kcal |
| Protein | 16.1 g | 24.2 g |
| Available carbohydrate (excludes fiber) | 4.6 g | 7 g |
| Fat | 8 g | 12 g |
| Saturated fat | 1.2 g | 1.8 g |
| Fiber | 7.1 g | 10.6 g |
How to weigh soybeans
These are cooked mature soybeans, not green edamame, soy flour or tofu. Use the edible drained bean weight. The foods come from the same plant but have different water content and processing, so their nutrient entries are not interchangeable.
Calculate your own soybeans portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 168.4 × 1.5 = 252.6 kcal, displayed as approximately 253 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as mature soybeans, boiled without salt; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Mature soybeans supply a different protein and fat balance from many other cooked beans. Include sauces and cooking oil separately. Soy is an allergen, and a soy-free meal requires a suitable alternative rather than a different soy preparation.
Meal ideas using soybeans
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add cooked soybeans to a grain bowl with cucumber and tomatoes.
- Use soybeans in a vegetable stew and record the portion of the finished recipe.
Compare other beans, lentils and soy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Green peas | boiled green peas without salt | 85 kcal | 6.4 g | 3.5 g |
| Firm tofu | plain firm tofu | 154 kcal | 17.3 g | 2.3 g |
| Adzuki beans | boiled without salt | 137 kcal | 9.3 g | 5.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Beans, lentils and soy nutrition: compare foods and portionsCompare beans, lentils and soy calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
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- Green peas nutrition: calories, protein and portion sizesGreen peas (cooked): about 85 kcal and 6.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Firm tofu nutrition: calories, protein and portion sizesTofu (plain, firm): about 154 kcal and 17.3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Adzuki beans nutrition: calories, protein and portion sizesAdzuki beans (cooked): about 137 kcal and 9.3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Canned vs dried beans: compare drained and cooked portionsCompare canned and dried beans on the same cooked basis, understand drained weight, and calculate a batch without mixing dry and cooked entries.
- Budget-friendly balanced meals built around flexible ingredientsPlan flexible meals with beans, grains, vegetables and leftovers, compare cost per edible serving, and reduce waste without relying on fixed price claims.
Frequently asked questions
How many calories are in 150 g of soybeans?
This mature soybeans, boiled without salt reference supplies about 253 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of soybeans matter?
Mature soybeans supply a different protein and fat balance from many other cooked beans. Include sauces and cooking oil separately. Soy is an allergen, and a soy-free meal requires a suitable alternative rather than a different soy preparation.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 3710: Soya beans, boiled without salt
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 32147: Peas, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 35619: Tofu, firm, soya product
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31217: Bean, adzuki bean, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.