Calories in Soja, graines matures, germés, cuits, vapeur

Generic food Cooked Légumes

Soja, graines matures, germés, cuits, vapeur contains 81 kcal per 100 g. A typical serving of 1 tasse (94 g) provides about 76 kcal.

Roughly 40 % of its calories come from fat, with 34 % from protein and 26 % from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 59 % of the Daily Value for Vitamine K, 37 % of the Daily Value for cuivre and 31 % of the Daily Value for manganèse.

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.

81kcal per 100 g
8,5 gprotein
6,5 gcarbohydrates
4,5 gfat
76kcal in 1 tasse (94 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 81 kcal
Total fat ? 4,5 g 6 %
Saturated fat ? 0,62 g 3 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium ? 10 mg 0,4 %
Total carbohydrates C 6,5 g 2 %
Dietary fiber ? 0,8 g 3 %
Total sugars I 0,52 g
Protein ? 8,5 g 17 %
Vitamine A C 2 µg0,2 %
Vitamine C ? 8,3 mg9 %
Vitamine D Z 0 µg0 %
Vitamine E I 0,21 mg1 %
Vitamine K I 70,6 µg59 %
Thiamine (B1) ? 0,21 mg17 %
Riboflavine (B2) ? 0,053 mg4 %
Niacine (B3) ? 1,1 mg7 %
Acide pantothénique (B5) ? 0,74 mg15 %
Vitamine B6 ? 0,11 mg6 %
Folate (B9) C 80 µg20 %
Vitamine B12 Z 0 µg0 %
Choline I 41,2 mg7 %
Calcium ? 59 mg5 %
Fer ? 1,3 mg7 %
Magnésium ? 60 mg14 %
Phosphore ? 135 mg11 %
Potassium ? 355 mg8 %
Zinc ? 1 mg9 %
Cuivre ? 0,33 mg37 %
Manganèse ? 0,71 mg31 %
Sélénium C 0,6 µg1 %

% 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: 34 %Carbohydrates: 26 %Fat: 40 %81kcal / 100 g
  • Protein 34 %
  • Carbohydrates 26 %
  • 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

Vitamine K59 %Cuivre37 %Manganèse31 %Folate (B9)20 %Thiamine (B1)17 %Acide pantothénique...15 %Magnésium14 %Phosphore11 %Zinc9 %Vitamine C9 %

Nutritional insights

  • Protein8,5 gin the top quarter of légumes et produits végétaux (median 2 g)
  • Fiber0,8 gin the lowest quarter of légumes et produits végétaux (median 2,2 g)
  • Sugars0,52 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
  • Fat4,5 gin the top quarter of légumes et produits végétaux (median 0,3 g)
  • Saturated fat0,62 gin the top quarter of légumes et produits végétaux (median 0,052 g)
  • Sodium10 mgbelow the median for légumes et produits végétaux (median 36 mg)
  • Protein per 100 kcal10,5 gprotein density, useful for comparing foods with different calorie levels
  • Water79,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Graisses monoinsaturées ?1 g
Graisses polyinsaturées ?2,5 g
Amino acids (18)
Tryptophane ?0,1 g
Thréonine ?0,33 g
Isoléucine ?0,38 g
Leucine ?0,61 g
Lysine ?0,49 g
Méthionine ?0,089 g
Cystine ?0,1 g
Phénylalanine ?0,42 g
Tyrosine ?0,31 g
Valine ?0,4 g
Arginine ?0,59 g
Histidine ?0,23 g
Alanine ?0,36 g
Acide aspartique ?1,1 g
Acide glutamique ?1,3 g
Glycine ?0,33 g
Proline ?0,44 g
Sérine ?0,42 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) ?2,2 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 ?0,004 g
CFA 16:0 ?0,45 g
SFA 18:0 ?0,17 g
MUFA 18:1 ?0,99 g
PUFA 18:3 ?0,3 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0,009 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0,009 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (7)
Bêta-carotène I12 µg
Lycopène I0 µg
Lutéine + zéaxanthine I0 µg
Rétinol Z0 µg
Carotène, alpha I12 µg
Vitamine D (D2 + D3), Unités internationales Z0 IU
Cryptoxanthine, bêta I12 µg
Other components (11)
Eau ?79,5 g
Alcool ?0 g
Caféine Z0 mg
Cendres ?1,1 g
Théobromine Z0 mg
Énergie ?339 kJ
Vitamine A, UI C40 IU
Acide folique Z0 µg
Folate, nourriture ?80 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, 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
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
Algues marines, cuits, graisse ajoutée Cooked 63 3,4 g 7,7 g 3,1 g
Melon amer, raifort, jute, ou des feuilles radis, cuits Cooked 56 3,5 g 6,5 g 2,7 g
Feuilles de drumstick, cuits, bouillie, égouttés, sans sel Cooked 60 5,3 g 11,2 g 0,93 g
Feuilles de drumstick, cuits, bouillie, égouttés, avec sel Cooked 60 5,3 g 11,2 g 0,93 g
Épinards, frais, cuit à l'huile Cooked 63 3,3 g 3 g 4,1 g
Choux de haricots, cuits Cooked 116 9,8 g 6,1 g 6,9 g
Haricots ailés, graines immatures, cuits, bouillie, égouttés, sans sel Cooked 38 5,3 g 3,2 g 0,66 g
Champignons, frais, cuit à l'huile Cooked 70 3,5 g 5 g 4,1 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 81 kcal. 1 tasse (94 g): about 76 kcal.

How much protein is in cooked soja?

Cooked soja contains 8,5 g of protein per 100 g (17 % of the 50 g Daily Value), or 8 g in 1 tasse (94 g). About 34 % of its calories come from protein. Compared with other légumes et produits végétaux, that is among the highest quarter (median 2 g).

How many carbs are in cooked soja?

Cooked soja has 6,5 g of total carbohydrates per 100 g, including 0,8 g of fiber and 0,52 g of sugars.

How much fat is in cooked soja?

Cooked soja contains 4,5 g of fat per 100 g, of which 0,62 g is saturated (3 % 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 Vitamine K (59 % DV), cuivre (37 % DV), manganèse (31 % DV), Folate (B9) (20 % DV) and Thiamine (B1) (17 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked soja?

100 g contains 10 mg of sodium, 0,4 % of the 2,300 mg Daily Value.

Does soja have the same nutrition cooked and raw?

No. Per 100 g, soja, graines matures, germés, cuits, vapeur has 81 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 168460. 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.