Soybeans (Boiled)
The lowest glycemic index recorded for any common legume, with more protein per cup than most animal-protein servings.
FatTonic Facts
Soybeans (Boiled) · per serving 1 cup cooked (172g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 1 | −2.2 |
| Sugar (g) | 5 | −4.0 |
| Processing | whole | 0.0 |
| Fiber (g) | 10 | +16.0 |
| Protein (g) | 31 | +21.7 |
| Capped at 100 | raw 131.5 | = 100 |
| Glycemic index | 16 | |
| Carbs (g) | 14 | |
| Fat (g) | 15 |
Score model v1
Nutrients: USDA FoodData Central, record 174271 (Soybeans, mature cooked, boiled, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 172 g): carbs 8.4, sugar 3, fiber 6, protein 18.2, fat 9 g.
What this means for fat-burning
Why this score: protein 31 g set it, +21.7 points. Source: USDA FoodData Central, FDC 174271.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Soybeans (Boiled) scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does soybeans (boiled) spike insulin?
Glycemic load 1 for 1 cup cooked (172g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is soybeans (boiled) good for fat loss?
Excellent (100/100): soybeans (boiled) strongly supports fat-burning.
Better in legumes
Soybeans (Boiled) ties for the best in legumes on this index.