1 serving (100 grams) contains 446 calories, 36.5 grams of protein, 19.9 grams of fat, and 30.2 grams of carbohydrates.
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Nutrition Information
Calories |
1027.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 58% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.6 mg | 0% | |
| Total Carbohydrates | 69.5 g | 25% | |
| Dietary Fiber | 21.4 g | 76% | |
| Sugars | 16.9 g | ||
| protein | 84.1 g | 168% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 638.2 mg | 49% | |
| Iron | 36.2 mg | 201% | |
| Potassium | 4140.6 mg | 88% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Soya
Soya, derived from soybeans native to East Asia, is a versatile legume commonly used in cuisines worldwide, particularly Asian dishes. It is prized for its high protein content, making it a staple for vegetarians and vegans. Nutritionally, soya is a powerhouse, with 36.49g of protein per 100g, beneficial fats (19.94g), and complex carbohydrates (30.16g). It also offers an excellent source of fiber (9.3g), calcium (277mg), and iron (15.7mg), supporting various bodily functions. Though low in vitamin D, its nutrient-density contributes to muscle growth, heart health, and overall wellness. Soya is accessible in various forms, such as tofu, soy milk, tempeh, or edamame, allowing incorporation into numerous recipes.
Health Benefits
- Promotes muscle growth and repair due to high protein content (36.49g/100g).
- Supports bone health with calcium (277mg) and iron (15.7mg), reducing risks of osteoporosis and anemia.
- Aids digestion with 9.3g of fiber, fostering a healthy gut microbiome.
- May lower cholesterol due to unsaturated fats, contributing to heart health.
- Provides plant-based phytoestrogens that can help balance hormonal levels in some individuals.
Dietary Considerations
Selection and Storage
Store dry soybeans in airtight containers in a cool, dry place. Refrigerate cooked or fresh soy products, such as tofu or tempeh, within sealed containers to maintain freshness.
Common Questions About Soya Nutrition
Is soya high in protein?
Yes, soya is an excellent source of protein, offering about 36.49 grams of protein per 100 grams. This makes it a highly recommended plant-based protein option for vegans, vegetarians, and anyone needing a protein boost.
Can I eat soya on a keto diet?
Soya can be consumed on a keto diet but in moderation. With 30.16 grams of carbs per 100 grams, of which 9.3 grams are fiber, the net carbs stand at approximately 20.86 grams, which is relatively high. Small servings, like tofu or soy milk, may fit better within keto carb limits.
What are the health benefits and concerns of soya?
Soya is rich in protein, fiber, and essential nutrients, making it beneficial for heart health, muscle building, and maintaining gut health. However, it contains phytoestrogens, which mimic estrogen in the body, so individuals with hormonal sensitivities or specific health conditions should consult a doctor before consuming large amounts regularly.
How much soya should I eat in a day?
It is generally recommended to consume around 25-50 grams of soya protein per day, as part of a balanced diet. This could translate to 1-2 servings of soya-based foods like tofu, edamame, or soy milk, depending on your individual nutritional needs.
How does soya compare to other plant-based proteins like lentils or chickpeas?
Soya has higher protein content compared to lentils or chickpeas, as it provides 36.49 grams of protein per 100 grams, whereas lentils have about 9 grams and chickpeas about 19 grams for the same amount. Additionally, soya contains less carbohydrate compared to lentils and chickpeas, making it a better option for low-carb diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
