Soybeans Cooked earn a very good FoodScore of 85/100, primarily driven by their exceptional protein and fiber content, along with a rich micronutrient profile.
A 100g serving of cooked soybeans provides 18.21g of protein, contributing significantly to daily needs.
With 6g of fiber per 100g, cooked soybeans offer a substantial amount of dietary fiber.
This food is minimally processed (NOVA class 1), indicating it is in its natural or near-natural state.
Cooked soybeans are low in sodium (1mg) and contain no added sugar, making them a healthy choice.
They are a good source of iron (29% DV) and magnesium (20% DV) per 100g serving.
Scores +15 points above the legume category average (70/100 across 46 foods).
Cooked soybeans achieve a high FoodScore of 85/100 due to their robust nutritional profile, aligning well with dietary guidelines. They receive a significant bonus for their high protein content, providing 18.21g per 100g, which is a key factor in satiety and muscle health. The impressive fiber content of 6g per 100g also contributes positively, supporting digestive health and blood sugar regulation. Furthermore, cooked soybeans are rich in several essential micronutrients, including potassium (515mg), iron (5.14mg), and magnesium (86mg), earning a substantial bonus for their diverse vitamin and mineral profile. Their favorable fat composition, with only 1.3g of saturated fat and no trans fat, adds to their healthy score. As a NOVA class 1 food, they are considered unprocessed or minimally processed, which is a strong indicator of whole-food quality and contributes a significant bonus. There are no penalties for added sugar, sodium, or unhealthy fats, reinforcing their excellent nutritional standing. To score even higher, soybeans would need to naturally contain higher amounts of nutrients like Vitamin D or B12, which are typically less abundant in plant-based foods.
Health benefits
What the nutrients in soybeans cooked actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Cooked soybeans are an excellent source of plant-based protein, providing 18.21g per 100g serving. This high protein content is crucial for the growth, maintenance, and repair of muscle tissues, making them a valuable food for active individuals and those looking to increase their protein intake. Research supports that adequate protein intake is essential for muscle protein synthesis. Including soybeans in your diet can help meet daily protein requirements, especially for individuals following vegetarian or vegan eating patterns. The protein in soybeans is considered a complete protein, containing all nine essential amino acids.
Promotes Digestive Health
With 6g of fiber per 100g, cooked soybeans are a significant source of dietary fiber. Fiber is vital for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. It adds bulk to stool, which can ease its passage through the digestive tract. Dietary guidelines emphasize the importance of fiber for overall gut health and its role in feeding beneficial gut bacteria, contributing to a healthy gut microbiome. Incorporating fiber-rich foods like soybeans can help individuals meet the recommended daily fiber intake, which is often lacking in the typical American diet.
Aids in Blood Sugar Management
The substantial fiber content in cooked soybeans (6g per 100g) plays a key role in blood sugar regulation. Fiber slows down the absorption of sugar into the bloodstream, preventing rapid spikes and crashes in blood glucose levels. This effect is particularly beneficial for individuals managing diabetes or those aiming to maintain stable energy levels. Additionally, soybeans have no added sugar and are a minimally processed food (NOVA 1), which further supports healthy blood sugar control compared to highly processed foods that often contain refined carbohydrates and added sugars. The combination of fiber and protein also contributes to satiety, which can help prevent overeating.
Contributes to Bone Health
Cooked soybeans provide several micronutrients important for bone health, including calcium (102mg, 8% DV) and magnesium (86mg, 20% DV) per 100g. Calcium is the primary mineral component of bones, while magnesium plays a crucial role in bone formation and maintaining bone density. The NIH lists both calcium and magnesium as essential for strong bones and teeth. While not a primary source of calcium compared to dairy, the combination of these minerals in soybeans contributes to a comprehensive nutrient intake that supports skeletal integrity. Regular consumption of foods rich in these minerals can help maintain bone strength over time.
Soybeans Cooked earn a very good FoodScore of 85/100, primarily driven by their exceptional protein and fiber content, along with a rich micronutrient profile.
How to eat it
Cooked soybeans are a versatile legume that can be easily incorporated into a variety of dishes in the US diet. They are often enjoyed as a snack, added to salads, or used as a plant-based protein source in main meals. Their mild, slightly nutty flavor makes them adaptable to many cuisines. A typical serving size is around 100g, which provides a significant amount of protein and fiber, making them a filling and nutritious addition to any meal.
Add cooked soybeans to salads, grain bowls, or stir-fries for an extra boost of protein and fiber.
Mash cooked soybeans with herbs and spices to create a savory spread or dip, similar to hummus.
Incorporate them into soups and stews during the last 10-15 minutes of cooking to enhance texture and nutritional value.
Roast cooked soybeans with a touch of olive oil and seasoning for a crunchy, high-protein snack.
Blend cooked soybeans into smoothies or sauces for a creamy texture and added nutrients without altering the flavor significantly.
Things to keep in mind
Soybeans are a common allergen, and individuals with a soy allergy should avoid them. Symptoms can range from mild, like hives or digestive upset, to severe, such as anaphylaxis. For most people, consuming cooked soybeans in normal serving sizes is safe. However, due to their high fiber content, some individuals unaccustomed to a high-fiber diet might experience mild digestive discomfort like gas or bloating when first introducing them. It is advisable to increase fiber intake gradually. There are no widely documented significant drug interactions or specific population warnings for cooked soybeans at typical consumption levels.
Reader questions
Are cooked soybeans healthy?
Yes, cooked soybeans are very healthy, scoring 85/100 on FoodScore. They are an excellent source of plant-based protein (18.21g per 100g) and dietary fiber (6g per 100g). They also provide essential micronutrients like iron, magnesium, and potassium, while being low in sodium and free of added sugars.
Are cooked soybeans good for weight loss?
Cooked soybeans can be beneficial for weight loss due to their high protein and fiber content. Both nutrients contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake. Their low calorie density (172 calories per 100g) also makes them a smart choice for managing weight.
Are cooked soybeans ultra-processed?
No, cooked soybeans are considered a minimally processed food, classified as NOVA 1. This means they are in their natural state or have undergone minimal processing, such as cooking, without the addition of unhealthy fats, sugars, or artificial ingredients often found in ultra-processed foods.
How should I prepare cooked soybeans?
Cooked soybeans are ready to eat and can be enjoyed cold or warm. You can add them directly to salads, mix them into stir-fries, or blend them into dips. If starting from dried soybeans, they typically require soaking overnight and then boiling until tender, which can take 1-3 hours depending on the variety and freshness. Frozen cooked soybeans just need to be thawed and heated.
What can I use as an alternative to cooked soybeans?
If you're looking for a similar nutritional profile, other legumes like lentils, chickpeas, or black beans make good alternatives. They also offer high fiber and protein content, though the exact micronutrient profile will vary. Edamame, which are immature soybeans, are also a great option with a similar taste and texture.
Do cooked soybeans provide all essential amino acids?
Yes, soybeans are one of the few plant-based foods considered a complete protein, meaning they contain all nine essential amino acids that the human body cannot produce on its own. This makes them an excellent protein source for vegetarians and vegans.
Are cooked soybeans good for heart health?
Cooked soybeans contribute to heart health through their low saturated fat content (1.3g per 100g) and absence of trans fat. Their high fiber content can also help lower cholesterol levels, and the presence of potassium and magnesium supports healthy blood pressure, all factors crucial for cardiovascular well-being.