Soybeans, mature (boiled, cooked)
The highest-protein legume, with about double the protein of other cooked beans.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Soybeans, mature for gym-goers
Per 100 g, soybeans, mature (boiled, cooked) provides 172 kcal, 18.2 g protein, 8.4 g carbohydrate (6 g fiber, 3 g sugars) and 9 g fat (1.3 g saturated). At 10.6 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 cup cooked, about 172 g) comes to roughly 296 kcal and 31.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Soybeans, mature
Mature soybeans come from the same plant as edamame, left to ripen fully and then dried. This entry describes them boiled until tender. No legume in this category has more protein: around 18 g per 100 g, about double most cooked beans, with more fat and far fewer carbs than lentils or chickpeas.
In a gym diet
Here you get complete protein in whole-bean form, a strong option for plant-based lifters who'd rather eat minimally processed food than tofu or isolates. The fat keeps them filling and adds calories that suit a bulk, while the low carb load fits lower-carb or keto-leaning plans. They also bring a fair amount of iron, magnesium and potassium, as this entry's values show. A cooked cup covers a full meal's protein.
Preparation and cooking
Give dried soybeans a long soak, at least 8 to 12 hours, then simmer for around three hours or pressure-cook for about 30 to 40 minutes. Even when done, they stay firmer than other beans. Cooked weight is roughly two to two and a half times dry, so log the cooked weight against this entry. Roasted soybean snacks are drier and more calorie-dense per 100 g.
Buying and storage
Dried soybeans are inexpensive and keep a year in an airtight container. Canned soybeans are harder to find but save hours of cooking. Refrigerate cooked soybeans for up to four days or freeze them in portions.
Things to watch
Soy allergy is the main caution. The long cooking time puts some people off. Undercooked soybeans are hard to digest and may cause discomfort, so cook them until fully tender.
Meal ideas
- Soybean and vegetable stew with tomatoes, garlic and oregano, served with crusty bread.
- Roasted cooked soybeans with soy sauce and chili flakes as a crunchy protein snack.
- Japanese-style simmered soybeans with carrot, kombu and a little soy sauce over rice.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Iron (28%) and Magnesium (20%).
Good source (10–19% DV per 100 g): Potassium (11%) and Zinc (11%).
How it ranks among 16 Plant Protein
| Protein per 100 kcal | 10.6 g | #6 of 16 |
| Protein per 100 g | 18.2 g | #5 of 16 |
| Fiber per 100 g | 6 g | #9 of 16 |
| Lowest calories per 100 g | 172 kcal | #13 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Tempeh
192 kcal · P 20.3 · C 7.6 · F 10.8
→Tofu, silken, firm
62 kcal · P 6.9 · C 2.4 · F 2.7
→Edamame, shelled (cooked from frozen)
121 kcal · P 11.9 · C 8.9 · F 5.2
→Tofu, firm (calcium-set, raw)
144 kcal · P 17.3 · C 2.8 · F 8.7
→Soy milk, unsweetened (fortified)
33 kcal · P 2.9 · C 1.7 · F 1.6
→Lentils (boiled, cooked)
116 kcal · P 9 · C 20.1 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in soybeans, mature?
Soybeans, mature (boiled, cooked) has about 172 kcal per 100 g, or roughly 296 kcal per 1 cup cooked (172 g).
How much protein is in soybeans, mature?
About 18.2 g of protein per 100 g and 31.3 g per 1 cup cooked. That works out to 10.6 g per 100 kcal, so it's a very protein-dense food.
Is soybeans, mature good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Why do soybeans take so long to cook?
Mature soybeans are dense and high in protein, so they soften more slowly than other dried beans. An overnight soak plus a pressure cooker cuts the time considerably. Canned soybeans are the shortcut.
Is eating soy safe for men who lift?
Reviews of clinical studies generally find that normal dietary amounts of soy don't lower testosterone or affect muscle gains in men. When total protein is adequate, soy protein appears to support muscle growth about as well as other proteins. If you have a specific medical condition, follow your clinician's advice.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.