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Foods / Dals and pulses

Soya bean (Bhatmas): Nutrition and who it suits

Soya bean is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 381 kcal, 35.6 g of protein and 21.6 g of fibre. One serving is one katori cooked (30 g dry), about 114 kcal.

Soya bean (Bhatmas)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy381 kcal
Protein35.6 g
Carbohydrate12.8 g
Fibre21.6 g
Sugars2.5 g
Fat19.8 g
Folate297 µg
Magnesium259 mg
Potassium1613 mg

Where its calories come from

38%14%48%
  • Protein 38%
  • Carbohydrate 14%
  • Fat 48%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of soya bean?

About 114 kcal for one katori cooked (30 g dry), and about 228 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

40%Folate
89.1 µg
23%Protein
10.7 g
21%Magnesium
77.7 mg
15%Potassium
484 mg
9%Zinc
1.2 mg
9%Iron
2.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B024. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is soya bean good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

5.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

Only 3.8 g of carbohydrate in a 30 g serving.

Diabetes

Good choice

Only 3.8 g of carbohydrate in a 30 g serving.

Menopause

Good choice

10.7 g of protein in a 30 g serving helps you hold on to muscle.

Weight lossGood choice5.6 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choiceOnly 3.8 g of carbohydrate in a 30 g serving.
MenopauseGood choice10.7 g of protein in a 30 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Good to know

  • If you take levothyroxine, the British Thyroid Foundation suggests avoiding soya or keeping at least four hours between soya and the tablet.
  • Check the timing with your doctor, and never stop or move the tablet on your own.

Background: British Thyroid Foundation: Diets and supplements for thyroid disorders.

How it compares

It has the most protein of the 18 dals and pulses on this site: 36 g per 100 g, against an average of 22 g.

Varieties

Per 100 g.

VarietykcalProtein (g)Carbs (g)Fibre (g)
Brown (shown above)38135.612.821.6
White37737.810.222.6

Also called

Assamese: Soya bean; Bengali: Garikalai; Gujarati: Soya bean; Hindi: Bhatmas; Kannada: Soya bean; Kashmiri: Muth; Malayalam: Soya bean; Marathi: Soya bean; Odia: Soya bean; Punjabi: Soya bean dal; Tamil: Soya bean; Telugu: Soya bean; Urdu: Soya.

Related

Kabuli chana (white chickpeas)Besan (chickpea flour)Toor dal (arhar dal)Horse gram (Kulthi)Chana dalSoya chunks (soy nuggets)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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