Soja, cuits à maturité, bouillie, sans sel: Nutrition Facts

Generic food Cooked Haricots et légumineuses

Soja, cuits à maturité, bouillie, sans sel contains 172 kcal per 100 g. A typical serving of 1 c. à soupe (10,7 g) provides about 18 kcal.

Roughly 43 % of its calories come from fat, with 39 % from protein and 18 % from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in légumes et produits à base de légumineuses on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 45 % of the Daily Value for cuivre, 36 % of the Daily Value for manganèse and 29 % of the Daily Value for fer.

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.

172kcal per 100 g
18,2 gprotein
8,4 gcarbohydrates
9 gfat
18kcal in 1 c. à soupe (10,7 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 172 kcal
Total fat ? 9 g 12 %
Saturated fat ? 1,3 g 6 %
Trans fat Z 0 g
Cholesterol ? 0 mg 0 %
Sodium ? 1 mg 0 %
Total carbohydrates C 8,4 g 3 %
Dietary fiber ? 6 g 21 %
Total sugars C 3 g
Protein ? 18,2 g 36 %
Vitamine A C 0 µg0 %
Vitamine C ? 1,7 mg2 %
Vitamine D Z 0 µg0 %
Vitamine E I 0,35 mg2 %
Vitamine K I 19,2 µg16 %
Thiamine (B1) ? 0,16 mg13 %
Riboflavine (B2) ? 0,29 mg22 %
Niacine (B3) ? 0,4 mg2 %
Acide pantothénique (B5) ? 0,18 mg4 %
Vitamine B6 ? 0,23 mg14 %
Folate (B9) C 54 µg14 %
Vitamine B12 ? 0 µg0 %
Choline I 47,5 mg9 %
Calcium ? 102 mg8 %
Fer ? 5,1 mg29 %
Magnésium ? 86 mg20 %
Phosphore ? 245 mg20 %
Potassium ? 515 mg11 %
Zinc ? 1,2 mg10 %
Cuivre ? 0,41 mg45 %
Manganèse ? 0,82 mg36 %
Sélénium I 7,3 µg13 %

% 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: 39 %Carbohydrates: 18 %Fat: 43 %172kcal / 100 g
  • Protein 39 %
  • Carbohydrates 18 %
  • Fat 43 %

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

Cuivre45 %Manganèse36 %Fer29 %Riboflavine (B2)22 %Magnésium20 %Phosphore20 %Vitamine K16 %Vitamine B614 %Folate (B9)14 %Sélénium13 %

Nutritional insights

  • Protein18,2 gabove the median for légumes et produits à base de légumineuses (median 8,9 g)
  • Fiber6 gabove the median for légumes et produits à base de légumineuses (median 5,3 g)
  • Sugars3 gabove the median for légumes et produits à base de légumineuses (median 2,2 g)
  • Fat9 gin the top quarter of légumes et produits à base de légumineuses (median 1,4 g)
  • Saturated fat1,3 gin the top quarter of légumes et produits à base de légumineuses (median 0,21 g)
  • Sodium1 mgin the lowest quarter of légumes et produits à base de légumineuses (median 41 mg)
  • Protein per 100 kcal10,6 gprotein density, useful for comparing foods with different calorie levels
  • Water62,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Graisses monoinsaturées ?2 g
Graisses polyinsaturées ?5,1 g
Amino acids (18)
Tryptophane ?0,24 g
Thréonine ?0,72 g
Isoléucine ?0,81 g
Leucine ?1,4 g
Lysine ?1,1 g
Méthionine ?0,22 g
Cystine ?0,27 g
Phénylalanine ?0,87 g
Tyrosine ?0,63 g
Valine ?0,83 g
Arginine ?1,3 g
Histidine ?0,45 g
Alanine ?0,78 g
Acide aspartique ?2,1 g
Acide glutamique ?3,2 g
Glycine ?0,77 g
Proline ?0,97 g
Sérine ?0,97 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Acide linoléique (oméga-6, 18:2) ?4,5 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
CFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0 g
SFA 14:0 ?0,025 g
CFA 16:0 ?0,95 g
SFA 18:0 ?0,32 g
MUFA 18:1 ?2 g
PUFA 18:3 ?0,6 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0,025 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (7)
Bêta-carotène M5 µg
Lycopène Z0 µg
Lutéine + zéaxanthine Z0 µg
Rétinol Z0 µg
Carotène, alpha Z0 µg
Vitamine D (D2 + D3), Unités internationales Z0 IU
Cryptoxanthine, bêta Z0 µg
Other components (11)
Eau ?62,6 g
Alcool ?0 g
Caféine Z0 mg
Cendres ?1,9 g
Théobromine Z0 mg
Énergie C721 kJ
Vitamine A, UI C9 IU
Acide folique Z0 µg
Folate, nourriture ?54 µg
Vitamine E, ajoutée Z0 mg
Vitamine B-12, ajoutée Z0 µg

Other forms of Soja

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

FoodCaloriesProteinCarbsFat
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, graines matures, cuits, bouillie, avec 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

FoodCaloriesProteinCarbsFat
Poulet, sans viande, panées, frits Cooked 234 21,3 g 8,5 g 12,8 g
Édamame, cuits Cooked 140 11,5 g 8,6 g 7,6 g
Lupins, graines matures, cuits, bouillie, sans sel Cooked 119 15,6 g 9,9 g 2,9 g
Lupins, graines matures, cuits, bouillie, avec sel Cooked 116 15,6 g 9,3 g 2,9 g
Boules de viande, sans viande 197 21 g 8 g 9 g
Linge de viande végétarienne ou paties 197 21 g 8 g 9 g
Natto 211 19,4 g 12,7 g 11 g
Tempeh, cuits Cooked 195 19,9 g 7,6 g 11,4 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 172 kcal. 1 c. à soupe (10,7 g): about 18 kcal. 1 tasse (172 g): about 296 kcal.

Is cooked soja high in protein?

Cooked soja contains 18,2 g of protein per 100 g (36 % of the 50 g Daily Value), or 1,9 g in 1 c. à soupe (10,7 g). About 39 % of its calories come from protein. Compared with other légumes et produits à base de légumineuses, that is above the median (median 8,9 g).

How many carbs are in cooked soja?

Cooked soja has 8,4 g of total carbohydrates per 100 g, including 6 g of fiber and 3 g of sugars.

How much fat is in cooked soja?

Cooked soja contains 9 g of fat per 100 g, of which 1,3 g is saturated (6 % 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 (45 % DV), manganèse (36 % DV), fer (29 % DV), Riboflavine (B2) (22 % DV) and magnésium (20 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked soja?

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

Does soja have the same nutrition cooked and raw?

No. Per 100 g, soja, cuits à maturité, bouillie, sans sel has 172 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: SR Legacy, record dated 1 avril 2019. 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: SR Legacy, record 174271. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. 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.