Calories in Soja, cuits
Generic food Cooked Haricots et légumineuses
Soja, cuits contains 218 kcal per 100 g. A typical serving of 1 oz sec, rendement après cuisson (72 g) provides about 157 kcal.
Roughly 57 % of its calories come from fat, with 29 % from protein and 13 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in haricots, pois, légumineuses on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 42 % of the Daily Value for cuivre, 27 % of the Daily Value for fer and 20 % of the Daily Value for Vitamine K.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 218 kcal | |
| Total fat C | 14,8 g | 19 % |
| Saturated fat C | 2,1 g | 10 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 217 mg | 9 % |
| Total carbohydrates C | 7,8 g | 3 % |
| Dietary fiber C | 5,6 g | 20 % |
| Total sugars C | 2,8 g | |
| Protein C | 16,9 g | 34 % |
| Vitamine A C | 0 µg | 0 % |
| Vitamine C C | 1,5 mg | 2 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 1,6 mg | 10 % |
| Vitamine K C | 24,4 µg | 20 % |
| Thiamine (B1) C | 0,14 mg | 11 % |
| Riboflavine (B2) C | 0,25 mg | 19 % |
| Niacine (B3) C | 0,35 mg | 2 % |
| Vitamine B6 C | 0,21 mg | 12 % |
| Folate (B9) C | 48 µg | 12 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 44,2 mg | 8 % |
| Calcium C | 95 mg | 7 % |
| Fer C | 4,8 mg | 27 % |
| Magnésium C | 80 mg | 19 % |
| Phosphore C | 228 mg | 18 % |
| Potassium C | 479 mg | 10 % |
| Zinc C | 1,1 mg | 10 % |
| Cuivre C | 0,38 mg | 42 % |
| Sélénium C | 6,8 µg | 12 % |
% 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 29 %
- Carbohydrates 13 %
- Fat 57 %
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
- Protein16,9 gin the top quarter of haricots, pois, légumineuses (median 8,3 g)
- Fiber5,6 gin the lowest quarter of haricots, pois, légumineuses (median 7,2 g)
- Sugars2,8 gabove the median for haricots, pois, légumineuses (median 1,6 g)
- Fat14,8 gin the top quarter of haricots, pois, légumineuses (median 6,8 g)
- Saturated fat2,1 gin the top quarter of haricots, pois, légumineuses (median 0,95 g)
- Sodium217 mgin the lowest quarter of haricots, pois, légumineuses (median 237 mg)
- Protein per 100 kcal7,8 gprotein density, useful for comparing foods with different calorie levels
- Water58,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Graisses monoinsaturées C | 4,6 g |
|---|---|
| Graisses polyinsaturées C | 7,2 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Acide linoléique (oméga-6, 18:2) C | 6,4 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| CFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,026 g |
| CFA 16:0 C | 1,5 g |
| SFA 18:0 C | 0,49 g |
| MUFA 18:1 C | 4,5 g |
| PUFA 18:3 C | 0,84 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,046 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,044 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Bêta-carotène C | 5 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 0 µg |
| Rétinol C | 0 µg |
| Carotène, alpha C | 0 µg |
| Cryptoxanthine, bêta C | 0 µg |
Other components (8)
| Eau C | 58,1 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 48 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée C | 0 µg |
Other forms of Soja
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soja, graines matures, germés, cuits, vapeur Cooked | 81 | 8,5 g | 6,5 g | 4,5 g |
| Soja, graines matures, germés, cuits, frites Cooked | 125 | 13,1 g | 9,4 g | 7,1 g |
| Soja, vert, brut Raw | 147 | 13 g | 11,1 g | 6,8 g |
| Soja, vert, cuits, bouillie, égouttés, sans sel Cooked | 141 | 12,4 g | 11,1 g | 6,4 g |
| Soja, graines matures, germés, brut Raw | 122 | 13,1 g | 9,6 g | 6,7 g |
| Soja, graines matures, germés, cuits, vapeur, avec sel Cooked | 81 | 8,5 g | 6,5 g | 4,5 g |
| Soja, graines matures, germés, cuits, frites, avec sel Cooked | 125 | 13,1 g | 9,4 g | 7,1 g |
| Soja, vert, cuits, bouillie, égouttés, avec sel Cooked | 141 | 12,4 g | 11,1 g | 6,4 g |
| Soja, graines matures, grillés, salés Cooked | 469 | 38,6 g | 30,2 g | 25,4 g |
| Soja, graines matures, torréfié à sec Cooked | 449 | 43,3 g | 29 g | 21,6 g |
| Soja, graines matures, brut Raw | 446 | 36,5 g | 30,2 g | 19,9 g |
| Soja, cuits à maturité, bouillie, sans sel 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 |
|---|---|---|---|---|
| Poulet, sans viande, panées, frits Cooked | 234 | 21,3 g | 8,5 g | 12,8 g |
| Tofu, frits Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Tofu, frits, préparés avec du sulfate de calcium Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Édamame, cuits Cooked | 140 | 11,5 g | 8,6 g | 7,6 g |
| Tempeh, cuits Cooked | 195 | 19,9 g | 7,6 g | 11,4 g |
| Frankfurter, sans viande | 233 | 19,6 g | 7,7 g | 13,7 g |
| Natto | 211 | 19,4 g | 12,7 g | 11 g |
| Saucisse, sans viande | 255 | 20,3 g | 8,1 g | 18,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked soja?
100 g of cooked soja has 218 kcal. 1 oz sec, rendement après cuisson (72 g): about 157 kcal. 1 tasse (185 g): about 403 kcal.
Is cooked soja high in protein?
Cooked soja contains 16,9 g of protein per 100 g (34 % of the 50 g Daily Value), or 12,2 g in 1 oz sec, rendement après cuisson (72 g). About 29 % of its calories come from protein. Compared with other haricots, pois, légumineuses, that is among the highest quarter (median 8,3 g).
How many carbs are in cooked soja?
Cooked soja has 7,8 g of total carbohydrates per 100 g, including 5,6 g of fiber and 2,8 g of sugars.
How much fat is in cooked soja?
Cooked soja contains 14,8 g of fat per 100 g, of which 2,1 g is saturated (10 % of the Daily Value).
What vitamins and minerals does cooked soja contain?
Per 100 g, the most notable amounts relative to the Daily Value are cuivre (42 % DV), fer (27 % DV), Vitamine K (20 % DV), Riboflavine (B2) (19 % DV) and magnésium (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked soja?
100 g contains 217 mg of sodium, 9 % of the 2,300 mg Daily Value.
Does soja have the same nutrition cooked and raw?
No. Per 100 g, soja, cuits has 218 kcal, while soja, vert, brut 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: FNDDS (Survey), record dated 31 octobre 2024. FoodFactly last checked it on 6 novembre 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707388. License: CC0 1.0 (U.S. public domain). Source record dated 31 octobre 2024. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.