the Weight of Soybeans: Cooked vs. Dry Measurements - Nutrition

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When it comes to understanding the weight of soybeans, it's essential to differentiate between dry and cooked measurements. In your question, when you refer to "20g of soybeans," it typically refers to the weight of dry soybeans unless specified otherwise.
Dry soybeans are the unprocessed seeds that have not been cooked or soaked. When you cook soybeans, they absorb water and expand, which significantly increases their weight. For instance, dry soybeans can roughly triple in weight once cooked. Therefore, if you were to measure out 20g of dry soybeans, after cooking, they could weigh approximately 60g or more, depending on the cooking time and method.
In terms of nutritional content, dry soybeans are rich in protein, fiber, and various vitamins and minerals. A typical serving of cooked soybeans (about 1 cup or 172g) contains approximately 29g of protein, making them an excellent source of plant-based protein. This is particularly beneficial for individuals looking to increase their protein intake, such as those recovering from illness or engaging in rehabilitation, as mentioned in your previous inquiries.

For individuals with specific dietary needs, such as those recovering from muscle atrophy or with compromised kidney function, it's crucial to monitor protein intake carefully. While increasing protein can aid in muscle recovery, it should be balanced with other macronutrients (fats and carbohydrates) and adjusted according to individual health conditions. The recommended macronutrient distribution for someone looking to maintain a balanced diet typically falls around 10-35% of calories from protein, 20-35% from fats, and 45-65% from carbohydrates. However, these percentages can vary based on personal health goals, activity levels, and specific medical advice.

If you're considering incorporating soybeans into your diet, it's also important to be mindful of how they are prepared. Cooking methods can affect the overall health benefits. For example, boiling or steaming soybeans is healthier than frying them, as frying can add unnecessary fats and calories.
In summary, when you see a measurement like "20g of soybeans," it usually refers to the dry weight. If you're looking to track your nutritional intake accurately, consider the weight of the beans after cooking, as this will significantly impact your overall dietary calculations. Always consult with a healthcare provider or a registered dietitian for personalized dietary advice, especially if you have specific health concerns or dietary restrictions.