Sojabønner, frø, ristede, saltet: Nutrition Facts
Generic food Cooked Bønner og bælgfrugter
Sojabønner, frø, ristede, saltet contains 469 kcal per 100 g. A typical serving of 1 kop (172 g) provides about 807 kcal.
Roughly 45 % of its calories come from fat, with 31 % 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 94 % of the Daily Value for mangan, 92 % of the Daily Value for kobber and 53 % of the Daily Value for Folat (B9).
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 | 469 kcal | |
| Total fat ? | 25,4 g | 33 % |
| Saturated fat ? | 3,7 g | 18 % |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0 % |
| Sodium ? | 163 mg | 7 % |
| Total carbohydrates C | 30,2 g | 11 % |
| Dietary fiber I | 17,7 g | 63 % |
| Total sugars C | 4,2 g | |
| Protein ? | 38,6 g | 77 % |
| Vitamin A C | 10 µg | 1 % |
| Vitamin C ? | 2,2 mg | 2 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,91 mg | 6 % |
| Vitamin K I | 50,4 µg | 42 % |
| Thiamin (B1) ? | 0,1 mg | 8 % |
| Riboflavin (B2) ? | 0,15 mg | 11 % |
| Niacin (B3) ? | 1,4 mg | 9 % |
| Pantothensyre (B5) ? | 0,45 mg | 9 % |
| Vitamin B6 ? | 0,21 mg | 12 % |
| Folat (B9) C | 211 µg | 53 % |
| Vitamin B12 ? | 0 µg | 0 % |
| Cholin I | 124 mg | 23 % |
| Calcium ? | 138 mg | 11 % |
| Jern ? | 3,9 mg | 22 % |
| Magnesium ? | 145 mg | 35 % |
| Phosphor ? | 363 mg | 29 % |
| Kalium ? | 1.470 mg | 31 % |
| Zink ? | 3,1 mg | 29 % |
| Kobber ? | 0,83 mg | 92 % |
| Mangan ? | 2,2 mg | 94 % |
| Selen M | 19,1 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 31 %
- Carbohydrates 24 %
- Fat 45 %
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
- Protein38,6 gin the top quarter of bælgfrugter og ægprodukter (median 8,9 g)
- Fiber17,7 gin the top quarter of bælgfrugter og ægprodukter (median 5,3 g)
- Sugars4,2 gabove the median for bælgfrugter og ægprodukter (median 2,2 g)
- Fat25,4 gin the top quarter of bælgfrugter og ægprodukter (median 1,4 g)
- Saturated fat3,7 gin the top quarter of bælgfrugter og ægprodukter (median 0,21 g)
- Sodium163 mgabove the median for bælgfrugter og ægprodukter (median 41 mg)
- Protein per 100 kcal8,2 gprotein density, useful for comparing foods with different calorie levels
- Water2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt ? | 5,6 g |
|---|---|
| Polyumættet fedt ? | 14,3 g |
Amino acids (18)
| Tryptophan Formand ? | 0,51 g |
|---|---|
| Threonin ? | 1,5 g |
| Isoleucin ? | 1,7 g |
| Leucin ? | 2,9 g |
| Lysin ? | 2,3 g |
| Methionin ? | 0,48 g |
| Cystin ? | 0,57 g |
| Phenylalanin ? | 1,8 g |
| Tyrosin ? | 1,3 g |
| Valine ? | 1,8 g |
| Arginin ? | 2,7 g |
| Histidin ? | 0,95 g |
| Alanin ? | 1,7 g |
| Asparaginsyre ? | 4,4 g |
| Glutaminsyre ? | 6,8 g |
| Glycin ? | 1,6 g |
| Proline ? | 2,1 g |
| Serine ? | 2 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) I | 0 g |
| Linolsyre (omega- 6, 18: 2) ? | 12,6 g |
| SFA 4: 0 I | 0 g |
| SFA 6: 0 I | 0 g |
| SFA 8: 0 I | 0 g |
| SFA 10: 0 I | 0 g |
| SFA 12: 0 I | 0 g |
| SFA 14: 0 ? | 0,071 g |
| SFA 16: 0 ? | 2,7 g |
| SFA 18: 0 ? | 0,91 g |
| MUFA 18: 1 ? | 5,5 g |
| PUFA 18: 3 ? | 1,7 g |
| PUFA 20: 4 I | 0 g |
| MUFA 16: 1 ? | 0,071 g |
| PUFA 18: 4 I | 0 g |
| MUFA 20: 1 I | 0 g |
| MUFA 22: 1 I | 0 g |
| PUFA 22: 5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Betacaroten M | 120 µg |
|---|---|
| Lycopen Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Caroten, alfa Z | 0 µg |
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Vand ? | 2 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Aske ? | 3,9 g |
| Theobromin Z | 0 mg |
| Energi C | 1.964 kJ |
| A-vitamin, IE C | 200 IU |
| Folinsyre Z | 0 µg |
| Folat, mad ? | 211 µg |
| Vitamin E, tilsat Z | 0 mg |
| B12-vitamin, tilsat Z | 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, 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 |
| 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 |
|---|---|---|---|---|
| Sojabønner | 469 | 38,6 g | 30,2 g | 25,4 g |
| Jordnøddemel, med lavt fedtindhold | 428 | 33,8 g | 31,3 g | 21,9 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 |
| Sojamel, full- fat, rå Raw | 434 | 37,8 g | 31,9 g | 20,7 g |
| Lupiner, frø, rå Raw | 371 | 36,2 g | 40,4 g | 9,7 g |
| Drueagurker / asieagurker, frø, rå Raw | 409 | 29,7 g | 41,7 g | 16,3 g |
| Sojamel, fedtfrit | 372 | 49,8 g | 30,6 g | 8,9 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 469 kcal. 1 kop (172 g): about 807 kcal.
Is cooked sojabønner high in protein?
Cooked sojabønner contains 38,6 g of protein per 100 g (77 % of the 50 g Daily Value), or 66,3 g in 1 kop (172 g). About 31 % 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 30,2 g of total carbohydrates per 100 g, including 17,7 g of fiber and 4,2 g of sugars.
How much fat is in cooked sojabønner?
Cooked sojabønner contains 25,4 g of fat per 100 g, of which 3,7 g is saturated (18 % 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 mangan (94 % DV), kobber (92 % DV), Folat (B9) (53 % DV), Vitamin K (42 % DV) and selen (35 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked sojabønner?
100 g contains 163 mg of sodium, 7 % of the 2,300 mg Daily Value.
Does sojabønner have the same nutrition cooked and raw?
No. Per 100 g, sojabønner, frø, ristede, saltet has 469 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 172440. 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.