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Cooked Soybeans and Black Beans Calories
High in protein and fiber
CALORIES
GI
POTASSIUM
FIBER
Cooked Soybeans and Black Beans Nutrition Facts
Selected: 100 g
152
KCAL / 100G
Carbs
20.3g
· 48%
Protein
11.9g
· 28%
Fat
4.3g
· 24%
Fiber
7.8g
Cooked Soybeans and Black Beans Vitamins & Minerals
Vitamins
Folate
137µg · 34% DV
Biotin
8.1µg · 27% DV
B1
0.21mg · 18% DV
B6
0.18mg · 11% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
190mg · 27% DV
Iron
4mg · 22% DV
Magnesium
75mg · 18% DV
Cooked Soybeans and Black Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked Soybeans and Black Beans Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked Soybeans and Black Beans Contain Allergens?
Contains these allergens:
Which Diets Is Cooked Soybeans and Black Beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked Soybeans and Black Beans Fat Profile
SATURATED
0.62g
MONOUNSATURATED
0.87g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Cooked Soybeans and Black Beans
Cooked Soybeans and Black Beans — Frequently Asked Questions
How many calories are in 100g of cooked soybeans and black beans?
A 100g portion contains 152 calories. The calorie total increases as the portion gets larger.
Are cooked soybeans and black beans high in protein?
They provide 11.9g of protein per 100g. That makes them a solid plant-based protein option.
How many carbs do cooked soybeans and black beans have?
There are 20.3g of carbohydrates per 100g. The same serving also provides 7.8g of fiber.
Do cooked soybeans and black beans have fiber?
Yes, they contain 7.8g of fiber per 100g. Fiber can help support fullness as part of a meal.
Are cooked soybeans and black beans low in fat?
They contain 4.3g of fat per 100g. Based on these values, they are not an especially high-fat legume dish.
Do cooked soybeans and black beans have a low glycemic index?
Yes, the glycemic index is listed as 30. That places them in the low-GI range.
Are cooked soybeans and black beans good for dieting?
They can fit many eating styles because they provide protein, fiber, and a low glycemic index. Per the given data, they are compatible with omnivore, vegetarian, vegan, pescatarian, Mediterranean, flexitarian, and gluten-free diets.
Are cooked soybeans and black beans gluten-free?
Yes, they are listed as compatible with a gluten-free diet. However, soy is a declared allergen.
Do cooked soybeans and black beans contain allergens?
Yes, soy is listed as an allergen. Anyone with a soy allergy should avoid or carefully check the product.
Are cooked soybeans and black beans processed?
They are classified as minimally processed. This means they are closer to their basic whole-food form than heavily processed products.
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Nutrition data compiled from USDA FoodData Central and scientific sources.