Calories in Sojabønner, kogt
Generic food Cooked Bønner og bælgfrugter
Sojabønner, kogt contains 218 kcal per 100 g. A typical serving of 1 oz tør, udbytte efter kogning (72 g) provides about 157 kcal.
Roughly 57 % of its calories come from fat, with 29 % from protein and 13 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in bønner, ærter, bælgfrugter on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 42 % of the Daily Value for kobber, 27 % of the Daily Value for jern and 20 % of the Daily Value for Vitamin K.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 218 kcal | |
| Total fat C | 14,8 g | 19 % |
| Saturated fat C | 2,1 g | 10 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 217 mg | 9 % |
| Total carbohydrates C | 7,8 g | 3 % |
| Dietary fiber C | 5,6 g | 20 % |
| Total sugars C | 2,8 g | |
| Protein C | 16,9 g | 34 % |
| Vitamin A C | 0 µg | 0 % |
| Vitamin C C | 1,5 mg | 2 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 1,6 mg | 10 % |
| Vitamin K C | 24,4 µg | 20 % |
| Thiamin (B1) C | 0,14 mg | 11 % |
| Riboflavin (B2) C | 0,25 mg | 19 % |
| Niacin (B3) C | 0,35 mg | 2 % |
| Vitamin B6 C | 0,21 mg | 12 % |
| Folat (B9) C | 48 µg | 12 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 44,2 mg | 8 % |
| Calcium C | 95 mg | 7 % |
| Jern C | 4,8 mg | 27 % |
| Magnesium C | 80 mg | 19 % |
| Phosphor C | 228 mg | 18 % |
| Kalium C | 479 mg | 10 % |
| Zink C | 1,1 mg | 10 % |
| Kobber C | 0,38 mg | 42 % |
| Selen C | 6,8 µg | 12 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 29 %
- Carbohydrates 13 %
- Fat 57 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein16,9 gin the top quarter of bønner, ærter, bælgfrugter (median 8,3 g)
- Fiber5,6 gin the lowest quarter of bønner, ærter, bælgfrugter (median 7,2 g)
- Sugars2,8 gabove the median for bønner, ærter, bælgfrugter (median 1,6 g)
- Fat14,8 gin the top quarter of bønner, ærter, bælgfrugter (median 6,8 g)
- Saturated fat2,1 gin the top quarter of bønner, ærter, bælgfrugter (median 0,95 g)
- Sodium217 mgin the lowest quarter of bønner, ærter, bælgfrugter (median 237 mg)
- Protein per 100 kcal7,8 gprotein density, useful for comparing foods with different calorie levels
- Water58,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 4,6 g |
|---|---|
| Polyumættet fedt C | 7,2 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0 g |
| Linolsyre (omega- 6, 18: 2) C | 6,4 g |
| SFA 4: 0 C | 0 g |
| SFA 6: 0 C | 0 g |
| SFA 8: 0 C | 0 g |
| SFA 10: 0 C | 0 g |
| SFA 12: 0 C | 0 g |
| SFA 14: 0 C | 0,026 g |
| SFA 16: 0 C | 1,5 g |
| SFA 18: 0 C | 0,49 g |
| MUFA 18: 1 C | 4,5 g |
| PUFA 18: 3 C | 0,84 g |
| PUFA 20: 4 C | 0 g |
| MUFA 16: 1 C | 0,046 g |
| PUFA 18: 4 C | 0 g |
| MUFA 20: 1 C | 0,044 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroten C | 5 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Vand C | 58,1 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 48 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Other forms of Sojabønner
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sojabønner, frø, spirede, kogt, dampet Cooked | 81 | 8,5 g | 6,5 g | 4,5 g |
| Sojabønner, frø, spirede, kogt, omrøring- friturestegt Cooked | 125 | 13,1 g | 9,4 g | 7,1 g |
| Sojabønner, grønne, rå Raw | 147 | 13 g | 11,1 g | 6,8 g |
| Sojabønner, grønne, kogt, kogt, drænet, uden salt Cooked | 141 | 12,4 g | 11,1 g | 6,4 g |
| Sojabønner, frø, spirede, rå Raw | 122 | 13,1 g | 9,6 g | 6,7 g |
| Sojabønner, frø, spirede, kogt, dampet, med salt Cooked | 81 | 8,5 g | 6,5 g | 4,5 g |
| Sojabønner, frø, spirede, kogt, omrøring- friturestegt, med salt Cooked | 125 | 13,1 g | 9,4 g | 7,1 g |
| Sojabønner, grønne, kogt, kogt, drænet, med salt Cooked | 141 | 12,4 g | 11,1 g | 6,4 g |
| Sojabønner, frø, ristede, saltet Cooked | 469 | 38,6 g | 30,2 g | 25,4 g |
| Sojabønner, frø, tørristede Cooked | 449 | 43,3 g | 29 g | 21,6 g |
| Sojabønner, frø, rå Raw | 446 | 36,5 g | 30,2 g | 19,9 g |
| Sojabønner, moden kogt, kogt, uden salt Cooked | 172 | 18,2 g | 8,4 g | 9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kyllinger, kødløs, med gevind, friturestegt Cooked | 234 | 21,3 g | 8,5 g | 12,8 g |
| Tofu, friturestegt Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Tofu, friturestegt, tilberedt med calciumsulfat Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Edamame, kogt Cooked | 140 | 11,5 g | 8,6 g | 7,6 g |
| Tempeh, kogt Cooked | 195 | 19,9 g | 7,6 g | 11,4 g |
| Frankfurter Formand, kødløs | 233 | 19,6 g | 7,7 g | 13,7 g |
| NatoCity in Italy | 211 | 19,4 g | 12,7 g | 11 g |
| Pølser, kødløs | 255 | 20,3 g | 8,1 g | 18,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked sojabønner?
100 g of cooked sojabønner has 218 kcal. 1 oz tør, udbytte efter kogning (72 g): about 157 kcal. 1 kop (185 g): about 403 kcal.
Is cooked sojabønner high in protein?
Cooked sojabønner contains 16,9 g of protein per 100 g (34 % of the 50 g Daily Value), or 12,2 g in 1 oz tør, udbytte efter kogning (72 g). About 29 % of its calories come from protein. Compared with other bønner, ærter, bælgfrugter, that is among the highest quarter (median 8,3 g).
How many carbs are in cooked sojabønner?
Cooked sojabønner has 7,8 g of total carbohydrates per 100 g, including 5,6 g of fiber and 2,8 g of sugars.
How much fat is in cooked sojabønner?
Cooked sojabønner contains 14,8 g of fat per 100 g, of which 2,1 g is saturated (10 % of the Daily Value).
What vitamins and minerals does cooked sojabønner contain?
Per 100 g, the most notable amounts relative to the Daily Value are kobber (42 % DV), jern (27 % DV), Vitamin K (20 % DV), Riboflavin (B2) (19 % DV) and magnesium (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked sojabønner?
100 g contains 217 mg of sodium, 9 % of the 2,300 mg Daily Value.
Does sojabønner have the same nutrition cooked and raw?
No. Per 100 g, sojabønner, kogt has 218 kcal, while sojabønner, grønne, rå has 147 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707388. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.