Soja, graines matures, torréfié à sec: Nutrition Facts
Generic food Cooked Haricots et légumineuses
Soja, graines matures, torréfié à sec 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 légumes et produits à base de légumineuses on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 120 % of the Daily Value for cuivre, 95 % of the Daily Value for manganèse and 58 % of the Daily Value for Riboflavine (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.
Nutrition facts
| Nutrient | Amount 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 % |
| Vitamine A ? | 0 µg | 0 % |
| Vitamine C ? | 4,6 mg | 5 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine K C | 37 µg | 31 % |
| Thiamine (B1) ? | 0,43 mg | 36 % |
| Riboflavine (B2) ? | 0,76 mg | 58 % |
| Niacine (B3) ? | 1,1 mg | 7 % |
| Acide pantothénique (B5) ? | 0,47 mg | 9 % |
| Vitamine B6 ? | 0,23 mg | 13 % |
| Folate (B9) C | 205 µg | 51 % |
| Vitamine B12 ? | 0 µg | 0 % |
| Calcium I | 140 mg | 11 % |
| Fer ? | 4 mg | 22 % |
| Magnésium ? | 228 mg | 54 % |
| Phosphore ? | 649 mg | 52 % |
| Potassium ? | 1 364 mg | 29 % |
| Zinc ? | 4,8 mg | 43 % |
| Cuivre ? | 1,1 mg | 120 % |
| Manganèse ? | 2,2 mg | 95 % |
| Sélénium I | 19,3 µg | 35 % |
% 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 %
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
- Protein43,3 gin the top quarter of légumes et produits à base de légumineuses (median 8,9 g)
- Fiber8,1 gabove the median for légumes et produits à base de légumineuses (median 5,3 g)
- Fat21,6 gin the top quarter of légumes et produits à base de légumineuses (median 1,4 g)
- Saturated fat3,1 gin the top quarter of légumes et produits à base de légumineuses (median 0,21 g)
- Sodium2 mgin the lowest quarter of légumes et produits à base de légumineuses (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)
| Graisses monoinsaturées ? | 4,8 g |
|---|---|
| Graisses polyinsaturées ? | 12,2 g |
Amino acids (18)
| Tryptophane ? | 0,58 g |
|---|---|
| Thréonine ? | 1,7 g |
| Isoléucine ? | 1,9 g |
| Leucine ? | 3,2 g |
| Lysine ? | 2,6 g |
| Méthionine ? | 0,53 g |
| Cystine ? | 0,64 g |
| Phénylalanine ? | 2,1 g |
| Tyrosine ? | 1,5 g |
| Valine ? | 2 g |
| Arginine ? | 3,1 g |
| Histidine ? | 1,1 g |
| Alanine ? | 1,9 g |
| Acide aspartique ? | 5 g |
| Acide glutamique ? | 7,7 g |
| Glycine ? | 1,8 g |
| Proline ? | 2,3 g |
| Sérine ? | 2,3 g |
Individual fatty acids (7)
| Acide linoléique (oméga-6, 18:2) ? | 10,8 g |
|---|---|
| SFA 14:0 ? | 0,06 g |
| CFA 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)
| Rétinol Z | 0 µg |
|---|---|
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
Other components (6)
| Eau ? | 0,8 g |
|---|---|
| Cendres ? | 5,3 g |
| Énergie C | 1 880 kJ |
| Vitamine A, UI ? | 0 IU |
| Acide folique Z | 0 µg |
| Folate, nourriture ? | 205 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, 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 |
| 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Farine de soja, matières grasses totales, grillés Cooked | 439 | 38,1 g | 30,4 g | 21,9 g |
| Farine de soja, matières grasses totales, brut Raw | 434 | 37,8 g | 31,9 g | 20,7 g |
| Morceaux de bacon, sans viande | 476 | 32 g | 28,6 g | 25,9 g |
| Farine, soja, matières grasses totales | 452 | 38,6 g | 27,9 g | 20,7 g |
| Tofu, surgelés (koyadofu) Dried or dry | 477 | 52,5 g | 10 g | 30,3 g |
| Farine d'arachide, faible teneur en matières grasses | 428 | 33,8 g | 31,3 g | 21,9 g |
| Noix de soja | 469 | 38,6 g | 30,2 g | 25,4 g |
| Tofu, surgelés (koyadofu), préparés avec du sulfate de calcium 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 soja?
100 g of cooked soja has 449 kcal. 1 tasse (93 g): about 418 kcal.
Is cooked soja high in protein?
Cooked soja 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 légumes et produits à base de légumineuses, that is among the highest quarter (median 8,9 g).
How many carbs are in cooked soja?
Cooked soja has 29 g of total carbohydrates per 100 g, including 8,1 g of fiber.
How much fat is in cooked soja?
Cooked soja 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 soja contain?
Per 100 g, the most notable amounts relative to the Daily Value are cuivre (120 % DV), manganèse (95 % DV), Riboflavine (B2) (58 % DV), magnésium (54 % DV) and phosphore (52 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked soja?
100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Does soja have the same nutrition cooked and raw?
No. Per 100 g, soja, graines matures, torréfié à sec has 449 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 172441. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.