Sojabønner, frø, spirede, rå: Nutrition Facts
Generic food Raw Grønsager
Sojabønner, frø, spirede, rå contains 122 kcal per 100 g. A typical serving of 10 spirer (10 g) provides about 12 kcal.
Roughly 40 % of its calories come from fat, with 35 % from protein and 25 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in grøntsager og grøntsagsprodukter on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 47 % of the Daily Value for kobber, 43 % of the Daily Value for Folat (B9) and 31 % of the Daily Value for mangan.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 122 kcal | |
| Total fat ? | 6,7 g | 9 % |
| Saturated fat ? | 0,93 g | 5 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium ? | 14 mg | 0,6 % |
| Total carbohydrates C | 9,6 g | 3 % |
| Dietary fiber ? | 1,1 g | 4 % |
| Total sugars | not reported | |
| Protein ? | 13,1 g | 26 % |
| Vitamin A ? | 1 µg | 0,1 % |
| Vitamin C ? | 15,3 mg | 17 % |
| Vitamin D Z | 0 µg | 0 % |
| Thiamin (B1) ? | 0,34 mg | 28 % |
| Riboflavin (B2) ? | 0,12 mg | 9 % |
| Niacin (B3) ? | 1,1 mg | 7 % |
| Pantothensyre (B5) ? | 0,93 mg | 19 % |
| Vitamin B6 ? | 0,18 mg | 10 % |
| Folat (B9) C | 172 µg | 43 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Calcium ? | 67 mg | 5 % |
| Jern ? | 2,1 mg | 12 % |
| Magnesium ? | 72 mg | 17 % |
| Phosphor ? | 164 mg | 13 % |
| Kalium ? | 484 mg | 10 % |
| Zink ? | 1,2 mg | 11 % |
| Kobber ? | 0,43 mg | 47 % |
| Mangan ? | 0,7 mg | 31 % |
| Selen C | 0,6 µg | 1 % |
% 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 35 %
- Carbohydrates 25 %
- 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
- Protein13,1 gin the top quarter of grøntsager og grøntsagsprodukter (median 2 g)
- Fiber1,1 gin the lowest quarter of grøntsager og grøntsagsprodukter (median 2,2 g)
- Fat6,7 gin the top quarter of grøntsager og grøntsagsprodukter (median 0,3 g)
- Saturated fat0,93 gin the top quarter of grøntsager og grøntsagsprodukter (median 0,052 g)
- Sodium14 mgbelow the median for grøntsager og grøntsagsprodukter (median 36 mg)
- Protein per 100 kcal10,7 gprotein density, useful for comparing foods with different calorie levels
- Water69,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt ? | 1,5 g |
|---|---|
| Polyumættet fedt ? | 3,8 g |
Amino acids (18)
| Tryptophan Formand ? | 0,16 g |
|---|---|
| Threonin ? | 0,5 g |
| Isoleucin ? | 0,58 g |
| Leucin ? | 0,94 g |
| Lysin ? | 0,75 g |
| Methionin ? | 0,14 g |
| Cystin ? | 0,16 g |
| Phenylalanin ? | 0,64 g |
| Tyrosin ? | 0,48 g |
| Valine ? | 0,62 g |
| Arginin ? | 0,91 g |
| Histidin ? | 0,35 g |
| Alanin ? | 0,55 g |
| Asparaginsyre ? | 1,8 g |
| Glutaminsyre ? | 2 g |
| Glycin ? | 0,5 g |
| Proline ? | 0,67 g |
| Serine ? | 0,65 g |
Individual fatty acids (8)
| Linolsyre (omega- 6, 18: 2) ? | 3,3 g |
|---|---|
| SFA 14: 0 ? | 0,007 g |
| SFA 16: 0 ? | 0,67 g |
| SFA 18: 0 ? | 0,25 g |
| MUFA 18: 1 ? | 1,5 g |
| PUFA 18: 3 ? | 0,45 g |
| MUFA 16: 1 ? | 0,013 g |
| MUFA 20: 1 ? | 0,013 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
Other components (6)
| Vand ? | 69,1 g |
|---|---|
| Aske ? | 1,6 g |
| Energi ? | 510 kJ |
| A-vitamin, IE ? | 11 IU |
| Folinsyre Z | 0 µg |
| Folat, mad ? | 172 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, 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 |
| 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 |
|---|---|---|---|---|
| Blade af trommestick, rå Raw | 64 | 9,4 g | 8,3 g | 1,4 g |
| Kartoffel, skolloppet, fra friske Raw | 168 | 7,1 g | 13,5 g | 9,6 g |
| Kartoffel, skolloppet, fra friske, med kød Raw | 173 | 7,4 g | 12,9 g | 10,4 g |
| Kartoffel, mossed, fra friske, fremstillet med mælk, med ost Raw | 145 | 4,4 g | 16 g | 7,3 g |
| Drueagurker / asieagurker, umodne frø, rå Raw | 49 | 7 g | 4,3 g | 0,87 g |
| Blade af vingede bønner, rå Raw | 74 | 5,9 g | 14,1 g | 1,1 g |
| Bønner, flåde, frø, spirede, rå Raw | 67 | 6,2 g | 13,1 g | 0,7 g |
| Linser, spirede, rå Raw | 106 | 9 g | 22,1 g | 0,55 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 122 kcal. 10 spirer (10 g): about 12 kcal. 0, 5 kop (35 g): about 43 kcal.
Is raw sojabønner high in protein?
Raw sojabønner contains 13,1 g of protein per 100 g (26 % of the 50 g Daily Value), or 1,3 g in 10 spirer (10 g). About 35 % of its calories come from protein. Compared with other grøntsager og grøntsagsprodukter, that is among the highest quarter (median 2 g).
How many carbs are in raw sojabønner?
Raw sojabønner has 9,6 g of total carbohydrates per 100 g, including 1,1 g of fiber.
How much fat is in raw sojabønner?
Raw sojabønner contains 6,7 g of fat per 100 g, of which 0,93 g is saturated (5 % 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 (47 % DV), Folat (B9) (43 % DV), mangan (31 % DV), Thiamin (B1) (28 % DV) and Pantothensyre (B5) (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw sojabønner?
100 g contains 14 mg of sodium, 0,6 % of the 2,300 mg Daily Value.
Does sojabønner have the same nutrition raw and cooked?
No. Per 100 g, sojabønner, frø, spirede, rå has 122 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 169284. 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.