Plant
Cooked soybeans
USDA description: Soybeans, cooked
How cooked soybeans scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Cooked soybeansExcellent
| Starting score | 100 |
| Nutrient Gaps | -4 |
| Calorie Density | -3.9 |
| Fiber | +3.5 |
| Saturated Fat | -3.1 |
| Purine Load | -2.9 |
| Sodium | -2.5 |
| 3 smaller factors | +2.7 |
| Final score | 90 |
Cooked soybeans scores 90 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 16.4 points off a starting score of 100, and protective factors added 6.2 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat14.8 g
- Saturated Fat2.1 g
- Sodium217 mg
- Dietary Fiber5.6 g
- Total Sugars2.8 g
- Protein16.9 g
- Calcium95 mg
- Iron4.8 mg
- Magnesium80 mg
- Vitamin C1.5 mg
- Folate48 ug
- Water58.1 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cup185 g
- 1 oz dry, yield after cookingtypical72 g
- Quantity not specified92 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (beans, peas, legumes).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- -3.9Long-term
Calorie DensityLong-term
218 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +3.5Long-term
FiberLong-term
5.6 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -3.1Long-term
Saturated FatLong-term
2.08 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -2.9Flare risk
Purine LoadFlare risk
55 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 25 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -2.5Long-term
SodiumLong-term
217 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- +2Long-term
MagnesiumLong-term
80 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- +0.5Long-term
FolateLong-term
48 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.2Long-term
Vitamin CLong-term
1.5 mg of vitamin C per 100 g, with no portion adjustment. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
Keep looking
Similar foods in beans, peas, legumes
Beans, from canned, NS as to type, no added fat
Beans, peas, legumes · Excellent
Black beans, from canned, fat added
Beans, peas, legumes · Excellent
Blackeyed peas, NFS
Beans, peas, legumes · Excellent
Chickpeas, from canned, fat added
Beans, peas, legumes · Excellent
Kidney beans, from canned, no added fat
Beans, peas, legumes · Excellent
Kidney beans, NFS
Beans, peas, legumes · Excellent
Common questions
About cooked soybeans
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.