Soja, graines matures, germés, brut: Nutrition Facts
Generic food Raw Légumes
Soja, graines matures, germés, brut contains 122 kcal per 100 g. A typical serving of 10 germes (10 g) provides about 12 kcal.
Roughly 40 % of its calories come from fat, with 35 % from protein and 25 % 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 47 % of the Daily Value for cuivre, 43 % of the Daily Value for Folate (B9) and 31 % of the Daily Value for manganèse.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 122 kcal | |
| Total fat ? | 6,7 g | 9 % |
| Saturated fat ? | 0,93 g | 5 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium ? | 14 mg | 0,6 % |
| Total carbohydrates C | 9,6 g | 3 % |
| Dietary fiber ? | 1,1 g | 4 % |
| Total sugars | not reported | |
| Protein ? | 13,1 g | 26 % |
| Vitamine A ? | 1 µg | 0,1 % |
| Vitamine C ? | 15,3 mg | 17 % |
| Vitamine D Z | 0 µg | 0 % |
| Thiamine (B1) ? | 0,34 mg | 28 % |
| Riboflavine (B2) ? | 0,12 mg | 9 % |
| Niacine (B3) ? | 1,1 mg | 7 % |
| Acide pantothénique (B5) ? | 0,93 mg | 19 % |
| Vitamine B6 ? | 0,18 mg | 10 % |
| Folate (B9) C | 172 µg | 43 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Calcium ? | 67 mg | 5 % |
| Fer ? | 2,1 mg | 12 % |
| Magnésium ? | 72 mg | 17 % |
| Phosphore ? | 164 mg | 13 % |
| Potassium ? | 484 mg | 10 % |
| Zinc ? | 1,2 mg | 11 % |
| Cuivre ? | 0,43 mg | 47 % |
| Manganèse ? | 0,7 mg | 31 % |
| Sélénium C | 0,6 µg | 1 % |
% 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 35 %
- Carbohydrates 25 %
- 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
- Protein13,1 gin the top quarter of légumes et produits végétaux (median 2 g)
- Fiber1,1 gin the lowest quarter of légumes et produits végétaux (median 2,2 g)
- Fat6,7 gin the top quarter of légumes et produits végétaux (median 0,3 g)
- Saturated fat0,93 gin the top quarter of légumes et produits végétaux (median 0,052 g)
- Sodium14 mgbelow the median for légumes et produits végétaux (median 36 mg)
- Protein per 100 kcal10,7 gprotein density, useful for comparing foods with different calorie levels
- Water69,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Graisses monoinsaturées ? | 1,5 g |
|---|---|
| Graisses polyinsaturées ? | 3,8 g |
Amino acids (18)
| Tryptophane ? | 0,16 g |
|---|---|
| Thréonine ? | 0,5 g |
| Isoléucine ? | 0,58 g |
| Leucine ? | 0,94 g |
| Lysine ? | 0,75 g |
| Méthionine ? | 0,14 g |
| Cystine ? | 0,16 g |
| Phénylalanine ? | 0,64 g |
| Tyrosine ? | 0,48 g |
| Valine ? | 0,62 g |
| Arginine ? | 0,91 g |
| Histidine ? | 0,35 g |
| Alanine ? | 0,55 g |
| Acide aspartique ? | 1,8 g |
| Acide glutamique ? | 2 g |
| Glycine ? | 0,5 g |
| Proline ? | 0,67 g |
| Sérine ? | 0,65 g |
Individual fatty acids (8)
| Acide linoléique (oméga-6, 18:2) ? | 3,3 g |
|---|---|
| SFA 14:0 ? | 0,007 g |
| CFA 16:0 ? | 0,67 g |
| SFA 18:0 ? | 0,25 g |
| MUFA 18:1 ? | 1,5 g |
| PUFA 18:3 ? | 0,45 g |
| MUFA 16:1 ? | 0,013 g |
| MUFA 20:1 ? | 0,013 g |
Carotenoids (2)
| Rétinol Z | 0 µg |
|---|---|
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
Other components (6)
| Eau ? | 69,1 g |
|---|---|
| Cendres ? | 1,6 g |
| Énergie ? | 510 kJ |
| Vitamine A, UI ? | 11 IU |
| Acide folique Z | 0 µg |
| Folate, nourriture ? | 172 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, 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Feuilles de drumstick, brut Raw | 64 | 9,4 g | 8,3 g | 1,4 g |
| Pommes de terre, pétoncles, de produits frais Raw | 168 | 7,1 g | 13,5 g | 9,6 g |
| Pommes de terre, pétoncles, de produits frais, avec viande Raw | 173 | 7,4 g | 12,9 g | 10,4 g |
| Pommes de terre, purée, de produits frais, fabriqués avec du lait, avec fromage Raw | 145 | 4,4 g | 16 g | 7,3 g |
| Haricots ailés, graines immatures, brut Raw | 49 | 7 g | 4,3 g | 0,87 g |
| Feuilles de haricots ailés, brut Raw | 74 | 5,9 g | 14,1 g | 1,1 g |
| Haricots, marine, graines matures, germés, brut Raw | 67 | 6,2 g | 13,1 g | 0,7 g |
| Lentilles, germés, brut Raw | 106 | 9 g | 22,1 g | 0,55 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 122 kcal. 10 germes (10 g): about 12 kcal. 0,5 tasse (35 g): about 43 kcal.
Is raw soja high in protein?
Raw soja contains 13,1 g of protein per 100 g (26 % of the 50 g Daily Value), or 1,3 g in 10 germes (10 g). About 35 % 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 raw soja?
Raw soja has 9,6 g of total carbohydrates per 100 g, including 1,1 g of fiber.
How much fat is in raw soja?
Raw soja contains 6,7 g of fat per 100 g, of which 0,93 g is saturated (5 % 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 (47 % DV), Folate (B9) (43 % DV), manganèse (31 % DV), Thiamine (B1) (28 % DV) and Acide pantothénique (B5) (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw soja?
100 g contains 14 mg of sodium, 0,6 % of the 2,300 mg Daily Value.
Does soja have the same nutrition raw and cooked?
No. Per 100 g, soja, graines matures, germés, brut has 122 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 169284. 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.