Soy Products
Note
Soy products, like any other food, should not be eaten in excess and
whole soyfoods, like soybeans, tofu, tempeh, soy sauce and miso are
preferred over products like soy protein isolates, TVP (textured vegetable
protein), soy protein concentrates or hydrolyzed soy protein.
| miso | soymilk (fortified) |
soymilk (unfortified) |
soy nog, SILK brand | soy yogurt, SILK brand, vanilla | tempeh | tofu, fermented (fuyu) | tofu, regular, with calcium sulfate | tofu, silken, MORI-NU brand, firm | |
| Serving Size | 100g | 100g | 100g | 100g | 100g | 100g | 100g | 100g | 100g |
| Macronutrients | |||||||||
| Calories (kcal) | 199 | 45 | 54 | 74 | 88 | 193 | 116 | 76 | 62 |
| Protein (g) | 11.69 (23%) | 2.94 (6%) | 3.27 (7%) | 2.46 (5%) | 2.94 (6%) | 18.54 (37%) | 8.15 (16%) | 8.08 (16%) | 6.90 (14%) |
| Total Fat (g) | 6.01 (9%) | 1.99 (3%) | 1.75 (3%) | 1.64 (3%) | 1.76 (3%) | 10.80 (17%) | 8.00 (12%) | 4.78 (7%) | 2.70 (4%) |
| Total Carbohydrates (g) | 26.47 | 3.45 | 6.28 | 12.30 | 14.71 | 9.39 | 5.15 | 1.88 | 2.40 |
| Dietary Fiber (g) | 5.4 (22%) | 0.4 (2%) | 0.6 (2%) | 0 | 0.6 (2%) | - | - | 0.3 (1%) | 0.1 |
| Sugar (g) | 6.20 | 2.53 | 3.99 | 9.84 | 10.59 | - | - | - | 1.27 |
| Vitamins | |||||||||
| Vitamin C (mg) | 0 | 7.2 (12%) | 0 | 0 | 17.6 (29%) | 0 | 0.2 | 0.1 | 0 |
| Thiamin (mg) | 0.098 (7%) | 0.062 (4%) | 0.060 (4%) | - | - | 0.078 (5%) | 0.157 (10%) | 0.081 (5%) | 0.101 (7%) |
| Riboflavin (mg) | 0.233 (14%) | 0.199 (12%) | 0.069 (4%) | 0 | - | 0.358 (21%) | 0.101 (6%) | 0.052 (3%) | 0.041 (2%) |
| Niacin (mg) | 0.906 (5%) | 3.292 (16%) | 0.513 (3%) | - | - | 2.640 (13%) | 0.379 (2%) | 0.195 (1%) | 0.247 (1%) |
| Pantothenic Acid (mg) | 0.337 (3%) | - | 0.373 (4%) | - | - | 0.278 (3%) | 0.132 (1%) | 0.068 (1%) | - |
| Vitamin B6 (mg) | 0.199 (10%) | 0.233 (12%) | 0.077 (4%) | - | - | 0.215 (11%) | 0.091 (5%) | 0.047 (2%) | 0.011 (1%) |
| Folate (mcg) | 19 (5%) | 32 (8%) | 18 (5%) | 0 | - | 24 (6%) | 29 (7%) | 15 (4%) | - |
| Vitamin B12 (mcg) | 0 | 1.08 (18%) | 0 | 0 | - | 0.08 (1%) | 0 | 0 | 0 |
| Vitamin A (IU) | 87 (2%) | 393 (8%) | 3 | 0 | 0 | 0 | 0 | 85 (2%) | 0 |
| Vitamin E (mg) | 0.01 | 2.52 (8%) | 0.11 | - | - | - | - | - | - |
| Vitamin K (mcg) | 29.3 (37%) | - | 3.0 (4%) | - | - | - | - | - | - |
| Minerals | |||||||||
| Calcium (mg) | 57 (6%) | 140 (14%) | 25 (3%) | 16 (2%) | 176 (18%) | 111 (11%) | 46 (5%) | 350 (35%) | 32 (3%) |
| Iron (mg) | 2.49 (14%) | 0.49 (3%) | 0.64 (4%) | 0.30 (2%) | 0.85 (5%) | 2.70 (15%) | 1.98 (11%) | 5.36 (30%) | 1.03 (6%) |
| Magnesium (mg) | 48 (12%) | - | 25 (6%) | 0 | - | 81 (20%) | 52 (13%) | 30 (8%) | 27 (7%) |
| Phosphorus (mg) | 159 (16%) | - | 52 (5%) | - | - | 266 (27%) | 73 (7%) | 97 (10%) | 90 (9%) |
| Potassium (mg) | 210 (6%) | 141 (4%) | 118 (3%) | 123 (4%) | - | 412 (12%) | 75 (2%) | 121 (3%) | 194 (6%) |
| Sodium (mg) | 3728 (155%) | 50 (2%) | 51 (2%) | 61 (3%) | 12 (1%) | 9 | 2873 (120%) | 7 | 36 (2%) |
| Zinc (mg) | 2.56 (17%) | 0.24 (2%) | 0.12 (1%) | 0 | - | 1.14 (8%) | 1.56 (10%) | 0.80 (5%) | 0.61 (4%) |
| Copper (mg) | 0.420 (21%) | 0.123 (6%) | 0.128 (6%) | - | - | 0.560 (28%) | 0.376 (19%) | 0.193 (10%) | 0.203 (10%) |
| Manganese (mg) | 0.859 (43%) | - | 0.223 (11%) | - | - | 1.300 (65%) | 1.174 (59%) | 0.605 (30%) | - |
| Selenium (mcg) | 7.0 (10%) | 2.3 (3%) | 4.8 (7%) | 0 | - | 0 | 17.3 (25%) | 8.9 (13%) | - |
| Fatty Acids | |||||||||
| Saturated Fat (g) | 1.139 (6%) | 0.206 (1%) | 0.205 (1%) | 0 | 0 | 2.220 (11%) | 1.157 (6%) | 0.691 (3%) | 0.406 (2%) |
| Monounsaturated Fat (g) | 1.242 | 0.412 | 0.401 | - | - | 3.000 | 1.767 | 1.056 | 0.539 |
| Polyunsaturated Fat (g) | 3.204 | 1.190 | 0.961 | - | - | 3.827 | 4.516 | 2.699 | 1.485 |
Please click here for more information about the nutrient contents tables.
Other soy products can be found in the categories Flours, Fats & Oils, Legumes and Condiments.