Sojabohnen, ausgereifte Samen, trocken geröstet: Nutrition Facts

Generic food Cooked Bohnen und Hülsenfrüchte

Sojabohnen, ausgereifte Samen, trocken geröstet contains 449 kcal per 100 g. A typical serving of 1 Tasse (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 Leguminosen und Hülsenfrüchte on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 120 % of the Daily Value for Kupfer, 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.

449kcal per 100 g
43,3 gprotein
29 gcarbohydrates
21,6 gfat
418kcal in 1 Tasse (93 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount 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 µg0 %
Vitamin C ? 4,6 mg5 %
Vitamin D Z 0 µg0 %
Vitamin K C 37 µg31 %
Thiamin (B1) ? 0,43 mg36 %
Riboflavin (B2) ? 0,76 mg58 %
Niacin (B3) ? 1,1 mg7 %
Pantothensäure (B5) ? 0,47 mg9 %
Vitamin B6 ? 0,23 mg13 %
Folat (B9) C 205 µg51 %
Vitamin B12 ? 0 µg0 %
Calcium I 140 mg11 %
Eisen ? 4 mg22 %
Magnesium ? 228 mg54 %
Phosphor ? 649 mg52 %
Kalium ? 1.364 mg29 %
Zink ? 4,8 mg43 %
Kupfer ? 1,1 mg120 %
Mangan ? 2,2 mg95 %
Selen I 19,3 µg35 %

% 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 %449kcal / 100 g
  • 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

Kupfer120 %Mangan95 %Riboflavin (B2)58 %Magnesium54 %Phosphor52 %Folat (B9)51 %Zink43 %Thiamin (B1)36 %Selen35 %Vitamin K31 %

Nutritional insights

  • Protein43,3 gin the top quarter of Leguminosen und Hülsenfrüchte (median 8,9 g)
  • Fiber8,1 gabove the median for Leguminosen und Hülsenfrüchte (median 5,3 g)
  • Fat21,6 gin the top quarter of Leguminosen und Hülsenfrüchte (median 1,4 g)
  • Saturated fat3,1 gin the top quarter of Leguminosen und Hülsenfrüchte (median 0,21 g)
  • Sodium2 mgin the lowest quarter of Leguminosen und Hülsenfrüchte (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)
Einfach ungesättigtes Fett ?4,8 g
Mehrfach ungesättigtes Fett ?12,2 g
Amino acids (18)
Tryptophan ?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
Valin ?2 g
Arginin ?3,1 g
Histidin ?1,1 g
Alanin ?1,9 g
Asparaginsäure ?5 g
Glutaminsäure ?7,7 g
Glycin ?1,8 g
Prolin ?2,3 g
Serin ?2,3 g
Individual fatty acids (7)
Linolsäure (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 Z0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Other components (6)
Wasser ?0,8 g
Asche ?5,3 g
Energie C1.880 kJ
Vitamin A, IE ?0 IU
Folsäure Z0 µg
Folat, Lebensmittel ?205 µg

Other forms of Sojabohnen

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

FoodCaloriesProteinCarbsFat
Sojabohnen, ausgereifte Samen, keimling, gekocht, gedämpft Cooked 81 8,5 g 6,5 g 4,5 g
Sojabohnen, ausgereifte Samen, keimling, gekocht, rührgebraten Cooked 125 13,1 g 9,4 g 7,1 g
Sojabohnen, grün, rohöl Raw 147 13 g 11,1 g 6,8 g
Sojabohnen, grün, gekocht, gekocht, entwässert, ohne Salz Cooked 141 12,4 g 11,1 g 6,4 g
Sojabohnen, ausgereifte Samen, keimling, rohöl Raw 122 13,1 g 9,6 g 6,7 g
Sojabohnen, ausgereifte Samen, keimling, gekocht, gedämpft, mit Salz Cooked 81 8,5 g 6,5 g 4,5 g
Sojabohnen, ausgereifte Samen, keimling, gekocht, rührgebraten, mit Salz Cooked 125 13,1 g 9,4 g 7,1 g
Sojabohnen, grün, gekocht, gekocht, entwässert, mit Salz Cooked 141 12,4 g 11,1 g 6,4 g
Sojabohnen, ausgereifte Samen, geröstet, gesalzen Cooked 469 38,6 g 30,2 g 25,4 g
Sojabohnen, ausgereifte Samen, rohöl Raw 446 36,5 g 30,2 g 19,9 g
Sojabohnen, ausgereift gekocht, gekocht, ohne Salz Cooked 172 18,2 g 8,4 g 9 g
Sojabohnen, ausgereifte Samen, gekocht, gekocht, mit Salz 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
Sojamehl, vollfett, geröstet Cooked 439 38,1 g 30,4 g 21,9 g
Sojamehl, vollfett, rohöl Raw 434 37,8 g 31,9 g 20,7 g
Speckstücke, fleischlos 476 32 g 28,6 g 25,9 g
Mehl, sojabohne, vollfett 452 38,6 g 27,9 g 20,7 g
Tofu, getrocknet gefroren (Koyadofu) Dried or dry 477 52,5 g 10 g 30,3 g
Erdnussmehl, fettarm 428 33,8 g 31,3 g 21,9 g
Sojanüsse 469 38,6 g 30,2 g 25,4 g
Tofu, getrocknet gefroren (Koyadofu), mit Calciumsulfat hergestellt 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 Sojabohnen?

100 g of Cooked Sojabohnen has 449 kcal. 1 Tasse (93 g): about 418 kcal.

Is Cooked Sojabohnen high in protein?

Cooked Sojabohnen contains 43,3 g of protein per 100 g (87 % of the 50 g Daily Value), or 40,3 g in 1 Tasse (93 g). About 36 % of its calories come from protein. Compared with other Leguminosen und Hülsenfrüchte, that is among the highest quarter (median 8,9 g).

How many carbs are in Cooked Sojabohnen?

Cooked Sojabohnen has 29 g of total carbohydrates per 100 g, including 8,1 g of fiber.

How much fat is in Cooked Sojabohnen?

Cooked Sojabohnen 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 Sojabohnen contain?

Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (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 Sojabohnen?

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

Does Sojabohnen have the same nutrition Cooked and Raw?

No. Per 100 g, Sojabohnen, ausgereifte Samen, trocken geröstet has 449 kcal, while Sojabohnen, grün, rohöl 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.