Soyabean sabji
Protein-based dishes like Soyabean sabji are commonly categorized as "Lunch".
1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Soyabean sabji
Soyabean Sabji is a popular Indian dish prepared using soybeans as the main ingredient, often cooked with tomatoes, onions, and a blend of traditional spices. Originating from the Indian subcontinent, it is a staple in vegetarian diets due to its high protein content. Soybeans are nutrient-dense legumes that provide all nine essential amino acids, making them an excellent source of plant-based protein. This dish is also rich in dietary fiber, vitamins like B-complex (especially folate), minerals such as iron and potassium, and healthy unsaturated fats, offering a balanced nutritional profile suitable for sustaining energy and supporting overall health.
Health Benefits
- Excellent source of plant-based protein (8 grams per 100 grams of soybeans), supporting muscle repair and growth.
- Rich in dietary fiber (over 6 grams per cup), which aids digestion and supports gut health.
- Contains iron (15.7 mg per cup of cooked soybeans), essential for oxygen transport and preventing anemia.
- Provides potassium (622 mg per cup), which supports heart health and regulates blood pressure.
- Contains isoflavones, plant compounds that may contribute to hormone balance and bone density.
Dietary Considerations
Selection and Storage
Store dried soybeans in an airtight container in a cool, dry place for up to a year. Cooked soybeans or Soyabean Sabji should be refrigerated and consumed within 3-4 days.
Common Questions About Soyabean sabji Nutrition
Is Soyabean Sabji high in protein?
Yes, Soyabean Sabji is high in protein. Soybeans are one of the best plant-based sources of protein, offering approximately 28 grams of protein per cup of cooked soybeans, making them ideal for muscle repair and general health. When prepared as a sabji, the protein content may vary slightly depending on additional ingredients like spices and oils.
Can I eat Soyabean Sabji on a keto or low-carb diet?
Soyabean Sabji can be included in a low-carb diet, but it may not be ideal for strict keto diets because soybeans contain around 9 grams of net carbs per cup when cooked. If you’re following keto, consider modifying the recipe by reducing carb-heavy ingredients like potatoes or opting for additional keto-friendly vegetables.
What are the health benefits of eating Soyabean Sabji?
Soyabean Sabji provides numerous health benefits, including being rich in protein, dietary fiber, and essential nutrients like iron, calcium, and magnesium. Soybeans also contain isoflavones, a compound linked to hormonal balance and potential heart health. However, individuals with soy allergies should avoid consuming it, and excessive amounts may interfere with thyroid function.
How much Soyabean Sabji should I eat per serving?
A serving of Soyabean Sabji is typically around 1 cup (approximately 200-250 grams), which provides a balanced portion of protein, fiber, and minerals. This can be adjusted depending on your overall calorie needs and diet plan but ensures it fits into the daily requirements for macronutrients and doesn’t lead to overconsumption.
How does Soyabean Sabji compare to other plant-based protein dishes?
Compared to dishes made with lentils or chickpeas, Soyabean Sabji offers higher protein content per serving with fewer calories. Soybeans contain more complete protein, providing all nine essential amino acids, whereas lentils and chickpeas are lower in protein but higher in carbs. If prioritizing protein, soy-based dishes are an excellent choice.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
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