Sojabohnen, ausgereifte Samen, rohöl: Nutrition Facts

Generic food Raw Bohnen und Hülsenfrüchte

Sojabohnen, ausgereifte Samen, rohöl contains 446 kcal per 100 g. A typical serving of 1 Tasse (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 Leguminosen und Hülsenfrüchte on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 184 % of the Daily Value for Kupfer, 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 Tasse (186 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount 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 µg	0,1 %
Vitamin C ?	6 mg	7 %
Vitamin D Z	0 µg	0 %
Vitamin E ?	0,85 mg	6 %
Vitamin K C	47 µg	39 %
Thiamin (B1) ?	0,87 mg	73 %
Riboflavin (B2) ?	0,87 mg	67 %
Niacin (B3) ?	1,6 mg	10 %
Pantothensäure (B5) ?	0,79 mg	16 %
Vitamin B6 ?	0,38 mg	22 %
Folat (B9) C	375 µg	94 %
Vitamin B12 ?	0 µg	0 %
Cholin ?	116 mg	21 %
Calcium ?	277 mg	21 %
Eisen ?	15,7 mg	87 %
Magnesium ?	280 mg	67 %
Phosphor ?	704 mg	56 %
Kalium ?	1.797 mg	38 %
Zink ?	4,9 mg	44 %
Kupfer ?	1,7 mg	184 %
Mangan ?	2,5 mg	109 %
Selen I	17,8 µg	32 %

% 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 %

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

Protein36,5 gin the top quarter of Leguminosen und Hülsenfrüchte (median 8,9 g)
Fiber9,3 gin the top quarter of Leguminosen und Hülsenfrüchte (median 5,3 g)
Sugars7,3 gin the top quarter of Leguminosen und Hülsenfrüchte (median 2,2 g)
Fat19,9 gin the top quarter of Leguminosen und Hülsenfrüchte (median 1,4 g)
Saturated fat2,9 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 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)

Einfach ungesättigtes Fett ?	4,4 g
Mehrfach ungesättigtes Fett ?	11,3 g

Amino acids (18)

Tryptophan I	0,59 g
Threonin I	1,8 g
Isoleucin I	2 g
Leucin I	3,3 g
Lysin I	2,7 g
Methionin I	0,55 g
Cystin I	0,66 g
Phenylalanin I	2,1 g
Tyrosin I	1,5 g
Valin I	2 g
Arginin I	3,2 g
Histidin I	1,1 g
Alanin I	1,9 g
Asparaginsäure I	5,1 g
Glutaminsäure I	7,9 g
Glycin I	1,9 g
Prolin I	2,4 g
Serin I	2,4 g

Individual fatty acids (7)

Linolsäure (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)

Beta-Carotin I	13 µg
Lycopin I	0 µg
Lutein + Zeaxanthin I	0 µg
Retinol Z	0 µg
Carotin, alpha I	0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU
Cryptoxanthin, beta I	0 µg

Sterols (1)

Phytosterine ?	161 mg

Other components (10)

Wasser ?	8,5 g
Alkohol Z	0 g
Koffein Z	0 mg
Asche ?	4,9 g
Theobromin Z	0 mg
Energie C	1.866 kJ
Vitamin A, IE C	22 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	375 µg
Betain M	2,1 mg

Other forms of Sojabohnen

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

Food	Calories	Protein	Carbs	Fat
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, trocken geröstet Cooked	449	43,3 g	29 g	21,6 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

Food	Calories	Protein	Carbs	Fat
Sojamehl, vollfett, rohöl Raw	434	37,8 g	31,9 g	20,7 g
Sojamehl, vollfett, geröstet Cooked	439	38,1 g	30,4 g	21,9 g
Speckstücke, fleischlos	476	32 g	28,6 g	25,9 g
Erdnussmehl, fettarm	428	33,8 g	31,3 g	21,9 g
Sojanüsse	469	38,6 g	30,2 g	25,4 g
Mehl, sojabohne, vollfett	452	38,6 g	27,9 g	20,7 g
Lupinen, ausgereifte Samen, rohöl Raw	371	36,2 g	40,4 g	9,7 g
Erdnussbutter, glatt, reduziertes Fett	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 Sojabohnen?

100 g of Raw Sojabohnen has 446 kcal. 1 Tasse (186 g): about 830 kcal.

Is Raw Sojabohnen high in protein?

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

Raw Sojabohnen 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 Sojabohnen?

Raw Sojabohnen 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 Sojabohnen contain?

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

How much sodium is in Raw Sojabohnen?

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

Does Sojabohnen have the same nutrition Raw and Cooked?

No. Per 100 g, Sojabohnen, ausgereifte Samen, rohöl has 446 kcal, while Sojabohnen, ausgereifte Samen, keimling, gekocht, gedämpft 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: 6. November 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.