Quick Answer: Calories in Soybeans
There are approximately 129 calories in 100 grams of soybeans. This page gives you a full nutrition-style breakdown for calories, carbs, net carbs, protein, fat, fiber, vitamins, minerals, and diet compatibility.
Soybeans Nutrition Facts Per 100g
| Nutrient | Amount per 100g |
|---|---|
| Calories | 129 kcal |
| Total carbs | 18.2g |
| Net carbs | 12.4g |
| Fiber | 5.8g |
| Protein | 9.5g |
| Fat | 3.3g |
Is Soybeans Keto Friendly?
Keto friendly: No. It is usually not strict-keto friendly because 12.4g net carbs per 100g can use a large part of a typical keto daily carb limit. If you are using a ketogenic diet for fat loss, blood sugar control, or appetite control, always compare this food with your personal daily carb target.
Read the focused keto page here: Is soybeans keto?
Is Soybeans Low Carb?
Low-carb friendly: Moderate. It can work in a moderate low-carb diet, especially in smaller servings. For a low-carb lifestyle, the most important detail is not only calories, but how the food fits into the full day of meals.
Read the focused low-carb page here: Is soybeans low carb?
Is Soybeans Paleo Friendly?
Paleo friendly: No. It is usually avoided on strict paleo because legumes are not part of the classic paleo framework.
Vitamins in Soybeans
Soybeans may provide folate, thiamin, vitamin B6, and small amounts of vitamin K. The exact vitamin profile can change depending on freshness, cooking method, fortification, recipe, and serving size.
Minerals in Soybeans
Important minerals commonly associated with this food category include iron, magnesium, potassium, phosphorus, and zinc. Minerals are one reason it is helpful to look beyond calories alone when building a healthy meal.
What Is Soybeans Considered Healthy For?
Soybeans can support a balanced diet when it matches your calories, protein needs, carb tolerance, and meal timing. In practical terms, this food may help with energy, satiety, micronutrient intake, or recipe variety. The best use depends on your goal: weight loss, maintenance, muscle tone, low-carb eating, or a higher-energy workout day.
How to Combine Soybeans in a Low-Carb Diet
1. Pair it with protein
Use a small portion of soybeans with eggs, Greek yogurt, chicken, tuna, turkey, tofu, or another protein source. Protein helps make the meal more filling.
2. Add low-carb volume
Combine it with cucumber, lettuce, spinach, zucchini, broccoli, cauliflower rice, mushrooms, or a big salad to keep the plate larger without pushing carbs too high.
3. Use fat strategically
Add avocado, olive oil, cheese, nuts, seeds, or a creamy dressing if it fits your plan. Fat can improve fullness, but it also adds calories quickly.
Calories vs Carbs: What Matters More?
For weight loss, calories still matter. For keto and low-carb eating, carbs and net carbs matter too. The most useful approach is to track both: calories for the energy balance and net carbs for how the food fits your low-carb target.
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Note: Nutrition values are approximate per 100g and can vary by brand, recipe, ripeness, cooking method, and database source. Use this guide as a practical reference, not medical advice.