Food
Soybean: Calories, Protein & Macros
A 100 g serving of Soybean has 382 kcal, 35.6g protein, 12.8g carbs and 19.8g fat — 9.3g of protein per 100 kcal. It's a vegetarian raw ingredient from the grain legumes group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Soybean?
A 100 g serving has 382 kcal, 35.6g protein, 12.8g carbohydrate, 19.8g fat and 21.6g fiber. Per 100 g it's 381.5 kcal, 35.6g protein, 12.8g carbs and 19.8g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Soybean fit a cut vs a bulk?
At 9.3g of protein per 100 kcal, Soybean is protein-dense relative to its calories — useful on a calorie deficit (a cut) because it helps hit a daily protein target without spending many of the day's remaining calories. It fits a calorie surplus (a bulk) just as easily; on a bulk, the calorie cost matters less, so portion size is usually driven by appetite and total daily targets rather than by protein efficiency.
How much Soybean should I eat?
The dataset doesn't carry a standard household serving for Soybean, so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.
What can I swap for Soybean?
- Urad Dal (Black Gram) — vegetarian, 324 kcal per 100 g, 7.1g protein per 100 kcal
- Rajma (Red Kidney Beans) — vegetarian, 299 kcal per 100 g, 6.7g protein per 100 kcal
- Chana Dal (Bengal Gram) — vegetarian, 329 kcal per 100 g, 6.6g protein per 100 kcal
| Metric | Per 100 g |
|---|---|
| Calories | 381.5 kcal |
| Protein | 35.6 g |
| Carbohydrate | 12.8 g |
| Fat | 19.8 g |
| Fiber | 21.6 g |
| Protein per 100 kcal | 9.3 g |
Key takeaways
- A 100 g serving of Soybean has 382 kcal and 35.6g protein.
- Soybean carries 9.3g of protein per 100 kcal — protein-dense relative to its calories.
- It's a vegetarian raw ingredient in the grain legumes group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Soybean in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Soybean?
35.6g per 100 g, or 35.6g in a 100 g serving — 9.3g of protein per 100 kcal.
Is Soybean vegetarian?
Yes — Soybean is vegetarian.
Can I log Soybean in IRONSLOG?
Yes — Soybean is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.