Dry-roasted soybeans are calorie-dense at 469 kcal per 100 g. They carry 38.6 g of high-quality protein. A 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) confirmed soy protein matches dairy for muscle. Salted versions push sodium higher; check the label. A snack bowl can hit 400+ kcal without feeling heavy.
How should I track Soybeans, mature seeds, roasted, salted?
Soybeans, mature seeds, roasted, salted is high in fiber. When tracking Soybeans, mature seeds, roasted, salted, 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.