Soja, graines matures, brut: Nutrition Facts

Generic food Raw Haricots et légumineuses

Soja, graines matures, brut 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 légumes et produits à base de légumineuses on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 184 % of the Daily Value for cuivre, 109 % of the Daily Value for manganèse and 94 % of the Daily Value for Folate (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

Nutrition facts for the selected amount
NutrientAmount 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 %
Vitamine A C 1 µg0,1 %
Vitamine C ? 6 mg7 %
Vitamine D Z 0 µg0 %
Vitamine E ? 0,85 mg6 %
Vitamine K C 47 µg39 %
Thiamine (B1) ? 0,87 mg73 %
Riboflavine (B2) ? 0,87 mg67 %
Niacine (B3) ? 1,6 mg10 %
Acide pantothénique (B5) ? 0,79 mg16 %
Vitamine B6 ? 0,38 mg22 %
Folate (B9) C 375 µg94 %
Vitamine B12 ? 0 µg0 %
Choline ? 116 mg21 %
Calcium ? 277 mg21 %
Fer ? 15,7 mg87 %
Magnésium ? 280 mg67 %
Phosphore ? 704 mg56 %
Potassium ? 1 797 mg38 %
Zinc ? 4,9 mg44 %
Cuivre ? 1,7 mg184 %
Manganèse ? 2,5 mg109 %
Sélénium I 17,8 µg32 %

% 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 %446kcal / 100 g
  • 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

Cuivre184 %Manganèse109 %Folate (B9)94 %Fer87 %Thiamine (B1)73 %Riboflavine (B2)67 %Magnésium67 %Phosphore56 %Zinc44 %Vitamine K39 %

Nutritional insights

  • Protein36,5 gin the top quarter of légumes et produits à base de légumineuses (median 8,9 g)
  • Fiber9,3 gin the top quarter of légumes et produits à base de légumineuses (median 5,3 g)
  • Sugars7,3 gin the top quarter of légumes et produits à base de légumineuses (median 2,2 g)
  • Fat19,9 gin the top quarter of légumes et produits à base de légumineuses (median 1,4 g)
  • Saturated fat2,9 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 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)
Graisses monoinsaturées ?4,4 g
Graisses polyinsaturées ?11,3 g
Amino acids (18)
Tryptophane I0,59 g
Thréonine I1,8 g
Isoléucine I2 g
Leucine I3,3 g
Lysine I2,7 g
Méthionine I0,55 g
Cystine I0,66 g
Phénylalanine I2,1 g
Tyrosine I1,5 g
Valine I2 g
Arginine I3,2 g
Histidine I1,1 g
Alanine I1,9 g
Acide aspartique I5,1 g
Acide glutamique I7,9 g
Glycine I1,9 g
Proline I2,4 g
Sérine I2,4 g
Individual fatty acids (7)
Acide linoléique (oméga-6, 18:2) ?9,9 g
SFA 14:0 ?0,055 g
CFA 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)
Bêta-carotène I13 µg
Lycopène I0 µg
Lutéine + zéaxanthine I0 µg
Rétinol Z0 µg
Carotène, alpha I0 µg
Vitamine D (D2 + D3), Unités internationales Z0 IU
Cryptoxanthine, bêta I0 µg
Sterols (1)
Phytostérols ?161 mg
Other components (10)
Eau ?8,5 g
Alcool Z0 g
Caféine Z0 mg
Cendres ?4,9 g
Théobromine Z0 mg
Énergie C1 866 kJ
Vitamine A, UI C22 IU
Acide folique Z0 µg
Folate, nourriture ?375 µg
Bétaïne M2,1 mg

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, 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

FoodCaloriesProteinCarbsFat
Farine de soja, matières grasses totales, brut Raw 434 37,8 g 31,9 g 20,7 g
Farine de soja, matières grasses totales, grillés Cooked 439 38,1 g 30,4 g 21,9 g
Morceaux de bacon, sans viande 476 32 g 28,6 g 25,9 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
Farine, soja, matières grasses totales 452 38,6 g 27,9 g 20,7 g
Lupins, graines matures, brut Raw 371 36,2 g 40,4 g 9,7 g
Beurre d'arachide, lisse, matières grasses réduites 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 soja?

100 g of raw soja has 446 kcal. 1 tasse (186 g): about 830 kcal.

Is raw soja high in protein?

Raw soja 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 légumes et produits à base de légumineuses, that is among the highest quarter (median 8,9 g).

How many carbs are in raw soja?

Raw soja 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 soja?

Raw soja 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 soja contain?

Per 100 g, the most notable amounts relative to the Daily Value are cuivre (184 % DV), manganèse (109 % DV), Folate (B9) (94 % DV), fer (87 % DV) and Thiamine (B1) (73 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw soja?

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

Does soja have the same nutrition raw and cooked?

No. Per 100 g, soja, graines matures, brut has 446 kcal, while soja, graines matures, germés, cuits, vapeur 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 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 174270. 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.