Dals & pulses · Veg
Soybean calories & nutrition
सोयाबीन
Quick answer
Soybean, 1 katori cooked soybean (≈30 g dry): about 113 kcal, 11.3 g protein, 3 g carbs and 5.8 g fat. Per 100 g (dry (uncooked) soybean): 377 kcal and 37.8 g protein.
Whole soybean has the highest protein of any pulse — roughly double most dals — along with healthy fats and lots of fibre.
Nutrition per serving
Choose a serving size. Values are for dry (uncooked) soybean.
1 katori cooked soybean (≈30 g dry)
113kcal
11.3 g protein · 3 g carbs · 5.8 g fat
| Calories | 113 kcal |
|---|---|
| Protein | 11.3 g |
| Carbohydrates | 3 g |
| Fat | 5.8 g |
| Fibre | 6.8 g |
Nutrition per 100 g
For dry (uncooked) soybean.
| Calories | 377 kcal |
|---|---|
| Protein | 37.8 g |
| Carbohydrates | 10.2 g |
| Fat | 19.4 g |
| Fibre | 22.6 g |
| Calcium | 195 mg |
| Iron | 8.2 mg |
Is soybean good for your goals?
Weight loss
Soybean is filling for its calories thanks to its fibre (1 katori cooked soybean (≈30 g dry): about 113 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
Excellent protein for the calories: about 10 g of protein per 100 kcal. A strong choice when you're trying to hit a daily protein target.
- Soya chunks are made from defatted soy flour, so they have more protein and less fat than whole soybean — check the pack label.
- Soak overnight and pressure-cook well; soybean takes longer than other dals.
- A katori of soybean curry gives about as much protein as two eggs.
Soybean vs paneer
| Nutrient | Soybean | Paneer |
|---|---|---|
| Calories | 377 kcal | 258 kcal |
| Protein | 37.8 g | 18.9 g |
| Carbs | 10.2 g | 12.4 g |
| Fat | 19.4 g | 14.8 g |
| Fibre | 22.6 g | 0 g |
| Protein per 100 kcal | 10 g | 7.3 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Soybean, 1 katori cooked soybean (≈30 g dry): about 113 kcal, with 11.3 g protein, 3 g carbohydrate and 5.8 g fat.
Soybean, 50 g dry: about 189 kcal, with 18.9 g protein, 5.1 g carbohydrate and 9.7 g fat.
100 g of dry (uncooked) soybean has about 37.8 g protein and 377 kcal — roughly 10 g of protein per 100 kcal.
Soybean is filling for its calories thanks to its fibre (1 katori cooked soybean (≈30 g dry): about 113 kcal). A good fit for a calorie deficit in normal portions.
Excellent protein for the calories: about 10 g of protein per 100 kcal. A strong choice when you're trying to hit a daily protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code B025 “Soya bean, white”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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