Cooked soybeans
Nutritional profile
Per 100g, Cooked soybeans provides 141 kcal with 12g protein, 11g carbs and 6.4g fat, plus 4.2g fiber. Macro profile: fat-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Plant protein, fiber and complex carbs. Excellent on plant-based diets or to rotate protein sources.
Sports performance & fitness
Economical meat alternative. Combine with rice or quinoa for complete amino acid profile for vegans/vegetarians.
Ideal timing
Main meals away from training if fiber causes bloating. Ideal on rest days.
Preparation & combinations
Soak dried legumes. Introduce gradually if unaccustomed to fiber.
Key micronutrients
- Iron
- Folate
- Magnesium
- Fiber
- Potassium
- Zinc
Myths & practical tips
Myth: «Legumes are carbs not protein». They provide both; valuable nutritional hybrids.
Nutritional profile
Per 100g, Cooked soybeans provides 141 kcal with 12g protein, 11g carbs and 6.4g fat, plus 4.2g fiber. Macro profile: fat-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Plant protein, fiber and complex carbs. Excellent on plant-based diets or to rotate protein sources.
Sports performance & fitness
Economical meat alternative. Combine with rice or quinoa for complete amino acid profile for vegans/vegetarians.
Ideal timing
Main meals away from training if fiber causes bloating. Ideal on rest days.
Preparation & combinations
Soak dried legumes. Introduce gradually if unaccustomed to fiber.
Key micronutrients
- Iron
- Folate
- Magnesium
- Fiber
- Potassium
- Zinc
Myths & practical tips
Myth: «Legumes are carbs not protein». They provide both; valuable nutritional hybrids.
Best for
Economical meat alternative. Combine with rice or quinoa for complete amino acid profile for vegans/vegetarians.
Key micronutrients
- Iron
- Folate
- Magnesium
- Fiber
- Potassium