Nutrition database

Soy foods nutrition facts

Tofu, tempeh, edamame, miso, soybeans and other soy foods. Firm tofu and tempeh are among the most protein-dense plant foods per 100 g.

Food	Serving	Calories	Protein	Carbs	Fat
Edamame	1 cup	188	18.5 g	13.8 g	8.1 g
Soy Milk	1 cup	104	6.3 g	12 g	3.6 g
Tempeh	1 cup	319	33.7 g	12.7 g	17.9 g
Tofu	1/2 cup	181	21.8 g	3.5 g	11 g
Extra Firm Tofu	0.2 block	76	9.1 g	1.1 g	4.8 g
Miso	1 tbsp	34	2.2 g	4.3 g	1 g
Roasted Soybeans	1 cup	807	66.3 g	52 g	43.7 g
Soft Tofu	1/4 block	71	8.3 g	1.4 g	4.3 g
Soybeans	1 cup	296	31.3 g	14.4 g	15.4 g
Unsweetened Soy Milk	1 cup	80	6.9 g	4.2 g	3.9 g
Veggie Burger	1 pattie	124	11 g	10 g	4.4 g
Azumaya Extra Firm Tofu	0.2 package	70	8 g	1.2 g	3.6 g
Azumaya Firm Tofu	0.2 package	63	7.2 g	1.2 g	3.3 g
Azumaya Silken Tofu	0.2 package	39	4.4 g	0.5 g	2.2 g
Dried-Frozen Tofu	1 piece	81	8.9 g	1.7 g	5.2 g
Dried-Frozen Tofu with Calcium Sulfate	1 piece	80	8.9 g	1.4 g	5.2 g
Dry Soybeans	1 cup	830	67.9 g	56.1 g	37.1 g
Edamame Frozen Unprepared	1 cup	129	13.2 g	9 g	5.6 g
Fermented Tofu Fuyu	1 block	13	1 g	0.5 g	0.9 g
Fermented Tofu Fuyu with Calcium Sulfate	1 block	13	0.9 g	0.6 g	0.9 g
Firm Tofu with Calcium Sulfate and Nigari	1/2 cup	98	11.4 g	3.6 g	5.3 g
Fried Tofu	1 oz	77	5.3 g	2.5 g	5.7 g
Fried Tofu with Calcium Sulfate	1 piece	35	2.4 g	1.2 g	2.6 g
Green Soybeans Boiled	1 cup	254	22.2 g	19.9 g	11.5 g
Green Soybeans Boiled with Salt	1 cup	254	22.2 g	19.9 g	11.5 g
Green Soybeans Raw	1 cup	376	33.2 g	28.3 g	17.4 g
Hard Tofu with Nigari	1/4 block	177	15.5 g	5.4 g	12.2 g
House Foods Premium Firm Tofu	2 oz	48	6.1 g	0.5 g	2.3 g
House Foods Premium Soft Tofu	2 oz	33	3.6 g	1.2 g	1.5 g
Meat Extender	1 cup	274	36.7 g	30.5 g	2.6 g
Meatless Bacon	1 cup	445	16.8 g	7.6 g	42.5 g
Meatless Bacon Bits	1 tbsp	33	2.2 g	2 g	1.8 g
Meatless Chicken	1 cup	376	39.7 g	6.1 g	21.4 g
Meatless Chicken Breaded and Fried	1 cup, diced	304	27.7 g	11.1 g	16.6 g
Meatless Frankfurter	1 cup, sliced	326	27.5 g	10.8 g	19.2 g
Meatless Luncheon Slices	1 slice, thin	26	2.5 g	0.6 g	1.6 g
Meatless Meatballs	1 cup	284	30.2 g	11.5 g	13 g
Meatless Sandwich Spread	1 tbsp	22	1.2 g	1.4 g	1.4 g
Meatless Sausage	1 slice	71	5.7 g	2.3 g	5.1 g
Mori-Nu Silken Tofu Extra Firm	1 slice	46	6.2 g	1.7 g	1.6 g
Mori-Nu Silken Tofu Firm	1 slice	52	5.8 g	2 g	2.3 g
Mori-Nu Silken Tofu Lite Extra Firm	1 slice	32	5.9 g	0.8 g	0.6 g
Mori-Nu Silken Tofu Lite Firm	1 slice	31	5.3 g	0.9 g	0.7 g
Mori-Nu Silken Tofu Soft	1 slice	46	4 g	2.4 g	2.3 g
Nasoya Lite Firm Tofu	0.2 package	43	6.6 g	1 g	1.3 g
Nasoya Lite Silken Tofu	0.2 package	39	7.5 g	0 g	1 g
Nasoya Organic Extra Firm Tofu	0.2 package	77	8 g	2.1 g	4.1 g
Nasoya Organic Firm Tofu	0.2 package	66	7 g	1.8 g	3.5 g
Nasoya Organic Silken Tofu	0.2 package	43	4.4 g	1.3 g	2.3 g
Nasoya Organic Soft Tofu	0.2 package	55	6.9 g	0.6 g	2.8 g
Nasoya Organic Sprouted Tofu Plus Super Firm	3 oz	98	11.3 g	1.8 g	5 g
Nasoya Organic Super Firm Cubed Tofu	0.2 package	93	9.8 g	2.2 g	5 g
Nasoya Organic Tofu Plus Extra Firm	3 oz	78	8.7 g	1.5 g	4.2 g
Nasoya Organic Tofu Plus Firm	3 oz	63	7.8 g	1.5 g	2.9 g
Natto	1 cup	369	33.9 g	22.2 g	19.3 g
Okara	1 cup	93	4.3 g	14.9 g	2.1 g
Regular Tofu with Calcium Sulfate	1/2 cup	94	10 g	2.3 g	5.9 g
Silk Banana-Strawberry Soy Yogurt	1 container	150	4 g	29 g	2 g
Silk Black Cherry Soy Yogurt	1 container	150	4 g	29 g	2 g
Silk Blueberry Soy Yogurt	1 container	150	4 g	29 g	2 g
Silk Key Lime Soy Yogurt	1 container	150	4 g	30 g	2 g
Silk Peach Soy Yogurt	1 container	160	4 g	32 g	2 g
Silk Plain Soy Yogurt	1 container	150	6 g	22 g	4 g
Silk Raspberry Soy Yogurt	1 container	150	4 g	30 g	2 g
Silk Strawberry Soy Yogurt	1 container	160	4 g	31 g	2 g
Silk Vanilla Soy Yogurt Family Size	1 container	179	6 g	31 g	4 g
Silk Vanilla Soy Yogurt Single Serving	1 container	150	5 g	25 g	3 g
Soy Protein Concentrate Acid Wash	1 oz	93	18 g	7.2 g	0.1 g
Soy Protein Concentrate Alcohol Extracted	1 oz	93	18 g	7.2 g	0.1 g
Soy Protein Isolate	1 oz	95	25 g	0 g	1 g
Soy Protein Isolate Potassium Type	1 oz	91	25 g	0.7 g	0.2 g
Soybean Curd Cheese	1 cup	340	28.1 g	15.5 g	18.2 g
Soybeans Boiled with Salt	1 cup	296	31.3 g	14.4 g	15.4 g
Soybeans Dry Roasted	1 cup	418	40.3 g	27 g	20.1 g
Soybeans Roasted with Salt	1 cup	807	66.3 g	52 g	43.7 g
Tempeh Cooked	100 g	195	19.9 g	7.6 g	11.4 g
Tofu Yogurt	1 cup	246	9.2 g	41.8 g	4.7 g
Vegetarian Fillets	1 fillet	247	19.6 g	7.7 g	15.3 g
Vegetarian Meatloaf or Patties	1 slice	110	11.8 g	4.5 g	5 g

Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.

Soy foods compared, per 100 g

Most protein per 100 g: Soy Protein Isolate (88.3 g), Soy Protein Isolate Potassium Type (88.3 g), Soy Protein Concentrate Acid Wash (63.6 g).
Fewest calories per 100 g: Unsweetened Soy Milk (33), Mori-Nu Silken Tofu Lite Firm (37), Mori-Nu Silken Tofu Lite Extra Firm (38).
Most fiber per 100 g: Roasted Soybeans (17.7 g), Soybeans Roasted with Salt (17.7 g), Meat Extender (17.5 g).

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Soy foods nutrition facts

Soy foods compared, per 100 g

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