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Soybean avocado salad Calories
Plant protein and healthy-fat rich salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Soybean avocado salad (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 20.2 g of carbs, 15.3 g of protein, 17.1 g of fat and 10.4 g of fiber. Its 0.6 mg of Copper covers 64% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Soybean avocado salad Nutrition Facts
Selected: 1 cup (chopped) · 180 g
272
KCAL / 180G
Carbs
20.2g
· 7% DV
Protein
15.3g
· 31% DV
Fat
17.1g
· 22% DV
Fiber
10.4g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 21% · Fat 52%
Soybean avocado salad nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 2.3 g | 12% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 10.4 g | 37% |
| Protein | 15.3 g | 31% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Soybean avocado salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 272 kcal |
| ½ cup (chopped) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 piece (small) | 120 g | 181 kcal |
| 1 serving (small) | 150 g | 227 kcal |
| 1 serving (medium) | 220 g | 332 kcal |
| 1 piece (large) | 250 g | 378 kcal |
| 1.5 cup (chopped) | 270 g | 408 kcal |
| 1 serving (large) | 320 g | 483 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Soybean avocado salad
How do you make Soybean avocado salad?
Make Soybean avocado salad by combining cooked, cooled soybeans with diced ripe avocado, then dressing them with lemon juice, olive oil, salt, and pepper. Fold gently so the avocado stays in pieces, and add delicate herbs just before serving.
Can you use edamame in Soybean avocado salad?
Yes, shelled edamame works well in Soybean avocado salad. Edamame is young soybeans, so its mild flavor and firm texture suit the dish; cook frozen edamame according to the package directions, drain it, and cool it before mixing.
How do you keep avocado from turning brown in Soybean avocado salad?
Toss the avocado with lemon or lime juice as soon as you cut it for Soybean avocado salad. The acid slows browning but cannot stop it completely, so keep the salad covered and chilled and cut the avocado close to serving time.
What dressing goes best with Soybean avocado salad?
A citrus-and-olive-oil dressing suits Soybean avocado salad because its acidity balances the creamy avocado and earthy soybeans. Mix lemon or lime juice with olive oil, salt, and pepper; add garlic or a little mustard if you want a sharper flavor.
Should the soybeans be cooked for Soybean avocado salad?
Yes, use fully cooked soybeans in Soybean avocado salad; raw mature soybeans are not suitable to eat. Cook dried beans until tender and cool them before combining, or use cooked edamame for a quicker version.
Can Soybean avocado salad be made with canned soybeans?
Yes, canned soybeans can be used in Soybean avocado salad. Drain and rinse them to remove the packing liquid, then pat them dry so the dressing does not become watery; fold them in gently with the avocado.
What can you serve with Soybean avocado salad?
Soybean avocado salad pairs well with grilled vegetables, soup, or crusty bread, and it can also be served over leafy greens. For a fuller plate, add a grain such as quinoa or brown rice and keep the dressing light.
How long does Soybean avocado salad keep in the fridge?
Soybean avocado salad is best eaten soon after it is made because cut avocado darkens and softens. If you have leftovers, refrigerate them promptly in a tightly covered container and use them while the avocado still looks and smells fresh.
Can you freeze Soybean avocado salad?
No, freezing Soybean avocado salad is not a good choice. The avocado tends to become discolored and mushy after thawing, while the dressing can separate; freeze cooked soybeans on their own and combine them with fresh avocado later.
Is Soybean avocado salad filling enough for lunch?
Yes, Soybean avocado salad can make a satisfying lunch because soybeans provide plant protein and avocado contributes fat and fiber. Serve it with whole-grain bread or a grain if you want a more substantial meal.
Soybean avocado salad Vitamins & Minerals
Vitamins
Folate
189µg · 47% DV
Biotin
9.9µg · 33% DV
B1
0.32mg · 27% DV
Vitamin K
24.3µg · 20% DV
Minerals
Copper
0.58mg · 64% DV
Manganese
1.12mg · 49% DV
Phosphorus
266mg · 38% DV
Magnesium
106mg · 25% DV
Potassium ⭐
788mg · 23% DV
Sodium
14mg · 1% DV
Soybean avocado salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soybean avocado salad
To burn the 272 calories in 1 cup (chopped) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Soybean avocado salad?
Soybean avocado salad brings cooked soybeans together with ripe avocado, often with greens and a bright lemon dressing. It is a flexible, modern combination rather than a dish tied to one particular regional tradition, and works well as a substantial salad or a simple plant-based meal.
The beans stay pleasantly firm with a mild, nutty taste, while avocado adds a soft, creamy contrast. Fresh herbs, citrus and crisp vegetables keep the bowl lively. Serve it for lunch or as a light supper, on its own or with bread; it also travels well for packed meals. It provides plant protein and fibre, along with fat from the avocado. For a lighter dressing, rely on lemon and herbs instead of adding much oil.
How Nutritious Is Soybean avocado salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Soybean avocado salad 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 Soybean avocado salad Contain Allergens?
Contains these allergens:
Which Diets Is Soybean avocado salad 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
Soybean avocado salad Fat Profile
SATURATED
2.3g
MONOUNSATURATED
8.37g
POLYUNSATURATED
4.91g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.