Sojabønner, frø, rå: Nutrition Facts

Generic food Raw Bønner og bælgfrugter

Sojabønner, frø, rå contains 446 kcal per 100 g. A typical serving of 1 kop (186 g) provides about 830 kcal.

Roughly 40 % of its calories come from fat, with 33 % from protein and 27 % 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 184 % of the Daily Value for kobber, 109 % of the Daily Value for mangan and 94 % of the Daily Value for Folat (B9).

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

446kcal per 100 g
36,5 gprotein
30,2 gcarbohydrates
19,9 gfat
830kcal in 1 kop (186 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 446 kcal
Total fat ? 19,9 g 26 %
Saturated fat ? 2,9 g 14 %
Trans fat Z 0 g
Cholesterol ? 0 mg 0 %
Sodium ? 2 mg 0,1 %
Total carbohydrates C 30,2 g 11 %
Dietary fiber ? 9,3 g 33 %
Total sugars I 7,3 g
Protein ? 36,5 g 73 %
Vitamin A C 1 µg0,1 %
Vitamin C ? 6 mg7 %
Vitamin D Z 0 µg0 %
Vitamin E ? 0,85 mg6 %
Vitamin K C 47 µg39 %
Thiamin (B1) ? 0,87 mg73 %
Riboflavin (B2) ? 0,87 mg67 %
Niacin (B3) ? 1,6 mg10 %
Pantothensyre (B5) ? 0,79 mg16 %
Vitamin B6 ? 0,38 mg22 %
Folat (B9) C 375 µg94 %
Vitamin B12 ? 0 µg0 %
Cholin ? 116 mg21 %
Calcium ? 277 mg21 %
Jern ? 15,7 mg87 %
Magnesium ? 280 mg67 %
Phosphor ? 704 mg56 %
Kalium ? 1.797 mg38 %
Zink ? 4,9 mg44 %
Kobber ? 1,7 mg184 %
Mangan ? 2,5 mg109 %
Selen I 17,8 µg32 %

% 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: 33 %Carbohydrates: 27 %Fat: 40 %446kcal / 100 g
  • Protein 33 %
  • Carbohydrates 27 %
  • 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

Kobber184 %Mangan109 %Folat (B9)94 %Jern87 %Thiamin (B1)73 %Riboflavin (B2)67 %Magnesium67 %Phosphor56 %Zink44 %Vitamin K39 %

Nutritional insights

  • Protein36,5 gin the top quarter of bælgfrugter og ægprodukter (median 8,9 g)
  • Fiber9,3 gin the top quarter of bælgfrugter og ægprodukter (median 5,3 g)
  • Sugars7,3 gin the top quarter of bælgfrugter og ægprodukter (median 2,2 g)
  • Fat19,9 gin the top quarter of bælgfrugter og ægprodukter (median 1,4 g)
  • Saturated fat2,9 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 kcal8,2 gprotein density, useful for comparing foods with different calorie levels
  • Water8,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Engangsmættet fedt ?4,4 g
Polyumættet fedt ?11,3 g
Amino acids (18)
Tryptophan Formand I0,59 g
Threonin I1,8 g
Isoleucin I2 g
Leucin I3,3 g
Lysin I2,7 g
Methionin I0,55 g
Cystin I0,66 g
Phenylalanin I2,1 g
Tyrosin I1,5 g
Valine I2 g
Arginin I3,2 g
Histidin I1,1 g
Alanin I1,9 g
Asparaginsyre I5,1 g
Glutaminsyre I7,9 g
Glycin I1,9 g
Proline I2,4 g
Serine I2,4 g
Individual fatty acids (7)
Linolsyre (omega- 6, 18: 2) ?9,9 g
SFA 14: 0 ?0,055 g
SFA 16: 0 ?2,1 g
SFA 18: 0 ?0,71 g
MUFA 18: 1 ?4,3 g
PUFA 18: 3 ?1,3 g
MUFA 16: 1 ?0,055 g
Carotenoids (7)
Betacaroten I13 µg
Lycopen I0 µg
Lutein + zeaxanthin I0 µg
Retinol Z0 µg
Caroten, alfa I0 µg
D-vitamin (D2 + D3), internationale enheder Z0 IU
Cryptoxanthin, beta I0 µg
Sterols (1)
Phytosteroler ?161 mg
Other components (10)
Vand ?8,5 g
Alkohol Z0 g
Koffein Z0 mg
Aske ?4,9 g
Theobromin Z0 mg
Energi C1.866 kJ
A-vitamin, IE C22 IU
Folinsyre Z0 µg
Folat, mad ?375 µg
Betain M2,1 mg

Other forms of Sojabønner

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, 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

FoodCaloriesProteinCarbsFat
Sojamel, full- fat, rå Raw 434 37,8 g 31,9 g 20,7 g
Sojamel, full- fat, ristede Cooked 439 38,1 g 30,4 g 21,9 g
Baconbits, kødløs 476 32 g 28,6 g 25,9 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
Mel, soja, full- fat 452 38,6 g 27,9 g 20,7 g
Lupiner, frø, rå Raw 371 36,2 g 40,4 g 9,7 g
Jordnøddesmør, glat, reduceret fedt 520 25,9 g 35,7 g 34 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in raw sojabønner?

100 g of raw sojabønner has 446 kcal. 1 kop (186 g): about 830 kcal.

Is raw sojabønner high in protein?

Raw sojabønner contains 36,5 g of protein per 100 g (73 % of the 50 g Daily Value), or 67,9 g in 1 kop (186 g). About 33 % 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 raw sojabønner?

Raw sojabønner has 30,2 g of total carbohydrates per 100 g, including 9,3 g of fiber and 7,3 g of sugars.

How much fat is in raw sojabønner?

Raw sojabønner contains 19,9 g of fat per 100 g, of which 2,9 g is saturated (14 % of the Daily Value).

What vitamins and minerals does raw sojabønner contain?

Per 100 g, the most notable amounts relative to the Daily Value are kobber (184 % DV), mangan (109 % DV), Folat (B9) (94 % DV), jern (87 % DV) and Thiamin (B1) (73 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw sojabønner?

100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.

Does sojabønner have the same nutrition raw and cooked?

No. Per 100 g, sojabønner, frø, rå has 446 kcal, while sojabønner, frø, spirede, kogt, dampet has 81 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 174270. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. 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.