Soy Products
mi..so, so..to
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, hydrolyzed soy protein or partially
hydrogenated soy oil.
| miso | soybeans, green (cooked) |
soybeans, green (raw) |
soybeans, mature (cooked) |
soybeans, mature (roasted) |
soybeans, mature (sprouted) |
soy margarine, hard (hydrogenated) |
soymilk (calcium fortified) | soy sauce (shoyu) |
soy sauce (tamari) |
|
| Serving Size | 1/4 cup (68.75g) | 1/2 cup (90g) | 1/4 cup (64g) | 1/2 cup (86g) | 1/4 cup | 1 cup (70g) | 1 tbsp (14.1g) | 8 fl oz (248g) | 1 tsp (5.3g) | 1 tsp (6g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 137 | 127 | 94 | 149 | 203 | 85 | 101 | 99 | 3 | 4 |
| Protein (g) | 8.04 (16%) | 11.12 (22%) | 8.29 (17%) | 14.31 (29%) | 15.14 (30%) | 9.16 (18%) | 0.13 | 7.44 (15%) | 0.33 (1%) | 0.63 (1%) |
| Total Fat (g) | 4.13 (6%) | 5.76 (9%) | 4.35 (7%) | 7.71 (12%) | 10.92 (17%) | 4.69 (7%) | 11.35 (17%) | 4.02 (6%) | 0 | 0.01 |
| Total Carbohydrates (g) | 18.20 | 9.95 | 7.07 | 8.54 | 14.43 | 6.70 | 0.13 | 8.48 | 0.40 | 0.33 |
| Dietary Fiber (g) | 3.7 (15%) | 3.8 (15%) | 2.7 (11%) | 5.2 (21%) | 7.6 (30%) | 0.8 (3%) | 0 | - | 0 | 0 |
| Sugar (g) | 4.26 | - | - | 2.58 | - | - | 0 | 0.92 | 0.09 | 0.10 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 15.3 (26%) | 18.6 (31%) | 1.5 (3%) | 0.9 (2%) | 10.7 (18%) | 0 | 0 | 0 | 0 |
| Thiamin (mg) | 0.067 (4%) | 0.234 (16%) | 0.278 (19%) | 0.133 (9%) | 0.043 (3%) | 0.238 (16%) | 0.001 | 0.097 (6%) | 0.002 | 0.004 |
| Riboflavin (mg) | 0.160 (9%) | 0.139 (8%) | 0.112 (7%) | 0.245 (14%) | 0.062 (4%) | 0.083 (5%) | 0.005 | 0.533 (31%) | 0.009 (1%) | 0.009 (1%) |
| Niacin (mg) | 0.623 (3%) | 1.125 (6%) | 1.056 (5%) | 0.343 (2%) | 0.606 (3%) | 0.804 (4%) | 0.003 | 0.952 (5%) | 0.116 (1%) | 0.237 (1%) |
| Pantothenic Acid (mg) | 0.232 (2%) | 0.115 (1%) | 0.094 (1%) | 0.154 (2%) | 0.195 (2%) | 0.650 (7%) | 0.012 | 1.436 (14%) | 0.016 | 0.023 |
| Vitamin B6 (mg) | 0.137 (7%) | 0.054 (3%) | 0.042 (2%) | 0.201 (10%) | 0.089 (4%) | 0.123 (6%) | 0.001 | 0.082 (4%) | 0.008 | 0.012 (1%) |
| Folate (mcg) | 13 (3%) | 100 (25%) | 106 (27%) | 46 (12%) | 91 (23%) | 120 (30%) | 0 | 25 (6%) | 1 | 1 |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0.01 | 3.03 (51%) | 0 | 0 |
| Vitamin A (IU) | 60 (1%) | 140 (3%) | 115 (2%) | 8 | 0 | 8 | 504 (10%) | 506 (10%) | 0 | 0 |
| Vitamin E (mg) | 0.01 | - | - | 0.30 (1%) | - | - | 0.44 (1%) | 0 | 0 | 0 |
| Vitamin K (mcg) | 20.7 (26%) | - | - | 16.5 (21%) | - | - | - | 5.5 (7%) | 0 | 0 |
| Minerals | ||||||||||
| Calcium (mg) | 39 (4%) | 130 (13%) | 126 (13%) | 88 (9%) | 59 (6%) | 47 (5%) | 4 | 372 (37%) | 1 | 1 |
| Iron (mg) | 1.71 (10%) | 2.25 (13%) | 2.27 (13%) | 4.42 (25%) | 1.68 (9%) | 1.47 (8%) | 0 | 1.61 (9%) | 0.10 (1%) | 0.14 (1%) |
| Magnesium (mg) | 33 (8%) | 54 (14%) | 42 (11%) | 74 (19%) | 62 (16%) | 50 (13%) | 0 | 40 (10%) | 2 (1%) | 2 (1%) |
| Phosphorus (mg) | 109 (11%) | 142 (14%) | 124 (12%) | 211 (21%) | 156 (16%) | 115 (12%) | 3 | 228 (23%) | 7 (1%) | 8 (1%) |
| Potassium (mg) | 144 (4%) | 485 (14%) | 397 (11%) | 443 (13%) | 632 (18%) | 339 (10%) | 6 | 228 (7%) | 12 | 13 |
| Sodium (mg) | 2563 (107%) | 13 (1%) | 10 | 1 | 2 | 10 | 133 (6%) | 97 (4%) | 299 (12%) | 335 (14%) |
| Zinc (mg) | 1.76 (12%) | 0.82 (5%) | 0.63 (4%) | 0.99 (7%) | 1.35 (9%) | 0.82 (5%) | 0 | 0.52 (3%) | 0.03 | 0.03 |
| Copper (mg) | 0.289 (14%) | 0.105 (5%) | 0.082 (4%) | 0.350 (18%) | 0.356 (18%) | 0.299 (15%) | - | 0.203 (10%) | 0.006 | 0.008 |
| Manganese (mg) | 0.591 (30%) | 0.452 (23%) | 0.350 (18%) | 0.709 (35%) | 0.928 (46%) | 0.491 (25%) | - | 0.352 (18%) | 0.022 (1%) | 0.030 (2%) |
| Selenium (mcg) | 4.8 (7%) | 1.3 (2%) | 1.0 (1%) | 6.3 (9%) | 8.2 (12%) | 0.4 (1%) | 0 | 7.4 (11%) | 0 | 0 |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.783 (4%) | 0.666 (3%) | 0.503 (3%) | 1.115 (6%) | 1.580 (8%) | 0.650 (3%) | 2.355 (12%) | 0.513 (3%) | 0 | 0.001 |
| Monounsaturated Fat (g) | 0.854 | 1.088 | 0.822 | 1.704 | 2.412 | 1.063 | 5.541 | 0.650 | 0 | 0.001 |
| Polyunsaturated Fat (g) | 2.203 | 2.710 | 2.048 | 4.355 | 6.166 | 2.648 | 2.947 | 1.552 | 0.001 | 0.003 |
Please click here for more information about the nutrient contents tables.
'Ccooked' in this
table refers to
boiled, without salt.
Soybeans, mature (roasted) in this table is roasted without salt.
Nutrient contents of soy flour and
soy meal can be found in
this
table.
Nutrient contents of soybean oil and partially hydrogenated soybean oil can be
found in this table.