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nutritional
What are the nutritional values of popular soy products
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Soy products are valued for their high protein content, healthy fats, isoflavones (plant compounds), and various vitamins and minerals. Here’s a breakdown of the nutritional values of <strong data-start=”184″ data-end=”208″>popular soy products per 100 grams (unless otherwise noted):
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<b data-start=”255″ data-end=”283″>1. <strong data-start=”262″ data-end=”283″>Soybeans (Boiled)
<ul data-start=”284″ data-end=”519″><strong data-start=”286″ data-end=”299″>Calories: ~173 kcal
<strong data-start=”314″ data-end=”326″>Protein: 16.6 g
<strong data-start=”338″ data-end=”346″>Fat: 9.0 g (mostly unsaturated)
<strong data-start=”378″ data-end=”396″>Carbohydrates: 9.9 g
<strong data-start=”407″ data-end=”417″>Fiber: 6.0 g
<strong data-start=”428″ data-end=”440″>Calcium: 277 mg
<strong data-start=”452″ data-end=”461″>Iron: 3.6 mg
<strong data-start=”473″ data-end=”487″>Magnesium: 86 mg
<strong data-start=”498″ data-end=”514″>Isoflavones: High
<hr data-start=”521″ data-end=”524″>
<b data-start=”526″ data-end=”548″>2. <strong data-start=”533″ data-end=”548″>Tofu (Firm)
<ul data-start=”549″ data-end=”763″><strong data-start=”551″ data-end=”564″>Calories: ~144 kcal
<strong data-start=”579″ data-end=”591″>Protein: 15.6 g
<strong data-start=”603″ data-end=”611″>Fat: 8.0 g
<strong data-start=”622″ data-end=”640″>Carbohydrates: 3.9 g
<strong data-start=”651″ data-end=”663″>Calcium: 350–680 mg (varies by coagulant used)
<strong data-start=”706″ data-end=”715″>Iron: 2.7 mg
<strong data-start=”727″ data-end=”763″>Low in cholesterol (plant-based)
<hr data-start=”765″ data-end=”768″>
<b data-start=”770″ data-end=”787″>3. <strong data-start=”777″ data-end=”787″>Tempeh
<ul data-start=”788″ data-end=”1033″><strong data-start=”790″ data-end=”803″>Calories: ~195 kcal
<strong data-start=”818″ data-end=”830″>Protein: 19 g
<strong data-start=”840″ data-end=”848″>Fat: 11 g
<strong data-start=”858″ data-end=”876″>Carbohydrates: 9.4 g
<strong data-start=”887″ data-end=”897″>Fiber: 1.4 g
<strong data-start=”908″ data-end=”920″>Calcium: 111 mg
<strong data-start=”932″ data-end=”941″>Iron: 2.7 mg
<strong data-start=”953″ data-end=”962″>Note: Fermentation increases digestibility and B12 (slightly, in some cases)
<hr data-start=”1035″ data-end=”1038″>
<b data-start=”1040″ data-end=”1080″>4. <strong data-start=”1047″ data-end=”1080″>Soy Milk (Plain, Unsweetened)
<ul data-start=”1081″ data-end=”1284″><strong data-start=”1083″ data-end=”1096″>Calories: ~33–54 kcal
<strong data-start=”1113″ data-end=”1125″>Protein: 3.3 g
<strong data-start=”1136″ data-end=”1144″>Fat: 1.8 g
<strong data-start=”1155″ data-end=”1173″>Carbohydrates: 2.5–4.0 g
<strong data-start=”1188″ data-end=”1200″>Calcium: Often fortified (~120 mg)
<strong data-start=”1231″ data-end=”1240″>Iron: 0.6 mg
<strong data-start=”1252″ data-end=”1268″>Vitamin B12: Often fortified
<hr data-start=”1286″ data-end=”1289″>
<b data-start=”1291″ data-end=”1334″>5. <strong data-start=”1298″ data-end=”1334″>Edamame (Green Soybeans, Boiled)
<ul data-start=”1335″ data-end=”1497″><strong data-start=”1337″ data-end=”1350″>Calories: ~121 kcal
<strong data-start=”1365″ data-end=”1377″>Protein: 11 g
<strong data-start=”1387″ data-end=”1395″>Fat: 5.2 g
<strong data-start=”1406″ data-end=”1424″>Carbohydrates: 8.9 g
<strong data-start=”1435″ data-end=”1445″>Fiber: 5.0 g
<strong data-start=”1456″ data-end=”1468″>Calcium: 63 mg
<strong data-start=”1479″ data-end=”1488″>Iron: 2.3 mg
<hr data-start=”1499″ data-end=”1502″>
<b data-start=”1504″ data-end=”1543″>6. <strong data-start=”1511″ data-end=”1543″>Soy Protein Isolate (Powder)
<ul data-start=”1544″ data-end=”1762″><strong data-start=”1546″ data-end=”1559″>Calories: ~335 kcal
<strong data-start=”1574″ data-end=”1586″>Protein: 88–90 g
<strong data-start=”1599″ data-end=”1607″>Fat: 1.0 g
<strong data-start=”1618″ data-end=”1636″>Carbohydrates: ~1–3 g
<strong data-start=”1648″ data-end=”1667″>Calcium & Iron: Often added in fortified versions
<strong data-start=”1706″ data-end=”1718″>Used in: protein shakes, bars, and meat alternatives
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