Mature soybeans are calorie-dense at 446 kcal per 100 g with 19.9 g fat. Much of it plant-oil fat. Protein content of 36.5 g combined with a high DIAAS makes them the top plant-protein choice. A 43-RCT MA (Reid-McCann et al., Nutr Rev 2025) confirmed soy matches dairy for muscle outcomes. Weigh cooked.
How should I track Soybeans?
Soybeans is high in iron. When tracking Soybeans, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.