Protein in Soya Beans: How Much per 100g and per Portion
Boiled, dried soya beans provide 14g of protein per 100g. This makes them a significant plant-based protein source, with protein accounting for 40% of their total calories. For comparison, a large 200g portion contains 28g of protein, which is over half the UK’s daily Reference Intake.
CoFID 13-116 · Beans, soya, dried, boiled in unsalted water
What the numbers say
- Protein per calorie. Soya beans offer 9.9g of protein for every 100 kcal. Protein provides 40% of the total energy in the beans, which is a high proportion for a plant-based food.
- Low in sugar and saturates. According to UK front-of-pack traffic light colours, soya beans are rated ‘low’ for saturated fat (0.9g per 100g), sugars (2.1g per 100g), and salt. Their total fat content is rated ‘medium’.
- Contribution to reference intake. A 100g amount of boiled soya beans supplies 28% of the UK’s daily Reference Intake for protein.
- Fibre content. The fibre content for this specific entry of boiled soya beans was not determined in the official UK food composition data.
Soya Beans macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 141 kcal 590 kJ |
7% | – |
| Protein | 14g | 28% | – |
| Fat | 7.3g | 10% | medium |
| of which saturates | 0.9g | 4% | low |
| Carbohydrate | 5.1g | 2% | – |
| of which sugars | 2.1g | 2% | low |
| Fibre | n/a | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in soya beans by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 11.2g | 113 | 4.1g | 5.8g |
| 100g | 14g | 141 | 5.1g | 7.3g |
| 200g | 28g | 282 | 10.2g | 14.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of soya beans for 20g or 30g of protein
- To get 20g of protein, you would need about 143g of boiled soya beans, which also provides 201 kcal and 10.4g of fat.
- For a larger 30g protein portion, the amount increases to 214g, containing 302 kcal.
- This data is for dried soya beans that have been boiled in unsalted water, so remember that weights will differ from the raw, dried form before cooking.
How it compares with other beans, pulses and soya foods
Among the beans, pulses and soya foods analysed on this site, boiled soya beans rank second for protein content per 100g. With 14g of protein, they contain considerably more than other popular options like edamame (12.2g), broad beans (9.0g), and both red kidney and mung beans (8.6g). Their protein-per-calorie score is also strong, ranking fourth in the group. This combination of high protein content and good protein density makes them one of the top choices within their food category for anyone tracking their protein intake.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Soya Beans | 14g | 141 | 9.9g |
| Broad Beans | 9g | 91 | 9.9g |
| Edamame | 12.2g | 142 | 8.6g |
| Red Kidney Beans | 8.6g | 100 | 8.6g |
| Mung Beans | 8.6g | 100 | 8.6g |
Quick answers
Are soya beans a good source of protein?
Yes, boiled soya beans contain 14g of protein per 100g. They rank second for protein content among all beans, pulses and soya foods on this site.
How much protein is in a 200g serving of soya beans?
A 200g amount of boiled soya beans provides 28g of protein, 10.2g of carbohydrate, and 14.6g of fat.
Are soya beans high in fat or sugar?
Based on UK front-of-pack guidance, soya beans are low in sugars, low in saturated fat, and low in salt. Their total fat content of 7.3g per 100g is classed as medium.
When to speak to a GP or dietitian
- This food contains soya, one of the 14 allergens that UK food law requires to be declared. If you have a soya allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.