Sojabønner, frø, tørristede: Nutrition Facts
Generic food Cooked Bønner og bælgfrugter
Sojabønner, frø, tørristede contains 449 kcal per 100 g. A typical serving of 1 kop (93 g) provides about 418 kcal.
Roughly 40 % of its calories come from fat, with 36 % from protein and 24 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in bælgfrugter og ægprodukter on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 120 % of the Daily Value for kobber, 95 % of the Daily Value for mangan and 58 % of the Daily Value for Riboflavin (B2).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 449 kcal | |
| Total fat ? | 21,6 g | 28 % |
| Saturated fat ? | 3,1 g | 16 % |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0 % |
| Sodium ? | 2 mg | 0,1 % |
| Total carbohydrates C | 29 g | 11 % |
| Dietary fiber ? | 8,1 g | 29 % |
| Total sugars | not reported | |
| Protein ? | 43,3 g | 87 % |
| Vitamin A ? | 0 µg | 0 % |
| Vitamin C ? | 4,6 mg | 5 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin K C | 37 µg | 31 % |
| Thiamin (B1) ? | 0,43 mg | 36 % |
| Riboflavin (B2) ? | 0,76 mg | 58 % |
| Niacin (B3) ? | 1,1 mg | 7 % |
| Pantothensyre (B5) ? | 0,47 mg | 9 % |
| Vitamin B6 ? | 0,23 mg | 13 % |
| Folat (B9) C | 205 µg | 51 % |
| Vitamin B12 ? | 0 µg | 0 % |
| Calcium I | 140 mg | 11 % |
| Jern ? | 4 mg | 22 % |
| Magnesium ? | 228 mg | 54 % |
| Phosphor ? | 649 mg | 52 % |
| Kalium ? | 1.364 mg | 29 % |
| Zink ? | 4,8 mg | 43 % |
| Kobber ? | 1,1 mg | 120 % |
| Mangan ? | 2,2 mg | 95 % |
| Selen I | 19,3 µg | 35 % |
% 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 36 %
- Carbohydrates 24 %
- Fat 40 %
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
- Protein43,3 gin the top quarter of bælgfrugter og ægprodukter (median 8,9 g)
- Fiber8,1 gabove the median for bælgfrugter og ægprodukter (median 5,3 g)
- Fat21,6 gin the top quarter of bælgfrugter og ægprodukter (median 1,4 g)
- Saturated fat3,1 gin the top quarter of bælgfrugter og ægprodukter (median 0,21 g)
- Sodium2 mgin the lowest quarter of bælgfrugter og ægprodukter (median 41 mg)
- Protein per 100 kcal9,6 gprotein density, useful for comparing foods with different calorie levels
- Water0,8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt ? | 4,8 g |
|---|---|
| Polyumættet fedt ? | 12,2 g |
Amino acids (18)
| Tryptophan Formand ? | 0,58 g |
|---|---|
| Threonin ? | 1,7 g |
| Isoleucin ? | 1,9 g |
| Leucin ? | 3,2 g |
| Lysin ? | 2,6 g |
| Methionin ? | 0,53 g |
| Cystin ? | 0,64 g |
| Phenylalanin ? | 2,1 g |
| Tyrosin ? | 1,5 g |
| Valine ? | 2 g |
| Arginin ? | 3,1 g |
| Histidin ? | 1,1 g |
| Alanin ? | 1,9 g |
| Asparaginsyre ? | 5 g |
| Glutaminsyre ? | 7,7 g |
| Glycin ? | 1,8 g |
| Proline ? | 2,3 g |
| Serine ? | 2,3 g |
Individual fatty acids (7)
| Linolsyre (omega- 6, 18: 2) ? | 10,8 g |
|---|---|
| SFA 14: 0 ? | 0,06 g |
| SFA 16: 0 ? | 2,3 g |
| SFA 18: 0 ? | 0,77 g |
| MUFA 18: 1 ? | 4,7 g |
| PUFA 18: 3 ? | 1,4 g |
| MUFA 16: 1 ? | 0,06 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
Other components (6)
| Vand ? | 0,8 g |
|---|---|
| Aske ? | 5,3 g |
| Energi C | 1.880 kJ |
| A-vitamin, IE ? | 0 IU |
| Folinsyre Z | 0 µg |
| Folat, mad ? | 205 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, 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 |
| Sojabønner, frø, kogt, kogt, med 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 |
|---|---|---|---|---|
| Sojamel, full- fat, ristede Cooked | 439 | 38,1 g | 30,4 g | 21,9 g |
| Sojamel, full- fat, rå Raw | 434 | 37,8 g | 31,9 g | 20,7 g |
| Baconbits, kødløs | 476 | 32 g | 28,6 g | 25,9 g |
| Mel, soja, full- fat | 452 | 38,6 g | 27,9 g | 20,7 g |
| Tofu, frysetørret (koyadofu) Dried or dry | 477 | 52,5 g | 10 g | 30,3 g |
| Jordnøddemel, med lavt fedtindhold | 428 | 33,8 g | 31,3 g | 21,9 g |
| Sojabønner | 469 | 38,6 g | 30,2 g | 25,4 g |
| Tofu, frysetørret (koyadofu), tilberedt med calciumsulfat Dried or dry | 470 | 52,4 g | 8,3 g | 30,3 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 449 kcal. 1 kop (93 g): about 418 kcal.
Is cooked sojabønner high in protein?
Cooked sojabønner contains 43,3 g of protein per 100 g (87 % of the 50 g Daily Value), or 40,3 g in 1 kop (93 g). About 36 % of its calories come from protein. Compared with other bælgfrugter og ægprodukter, that is among the highest quarter (median 8,9 g).
How many carbs are in cooked sojabønner?
Cooked sojabønner has 29 g of total carbohydrates per 100 g, including 8,1 g of fiber.
How much fat is in cooked sojabønner?
Cooked sojabønner contains 21,6 g of fat per 100 g, of which 3,1 g is saturated (16 % 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 (120 % DV), mangan (95 % DV), Riboflavin (B2) (58 % DV), magnesium (54 % DV) and phosphor (52 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked sojabønner?
100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Does sojabønner have the same nutrition cooked and raw?
No. Per 100 g, sojabønner, frø, tørristede has 449 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: SR Legacy, record dated 1. april 2019. 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: SR Legacy, record 172441. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.