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Soy Flour

Flour, soy, full-fat

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories452
% Daily Value
  • Total Fat 20,7 g27%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium 2 mg0%
  • Total Carbohydrate 27,9 g10%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 38,6 g77%
  • Vitamin D —
  • Calcium 258 mg20%
  • Iron 9,51 mg53%
  • Potassium 1 860 mg40%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Flour, soy contains 452 kcal calories, 38,6g protein, and 254mg magnesium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

452kcal
  • Protein34%(154 kcal)
  • Carbs25%(112 kcal)
  • Fat41%(186 kcal)

Nutrient density

39/ 100

Meets ≥10% Daily Value for 18 of 19 nutrients

Moderate nutrient density

Use Soy Flour in your next meal plan

Melio can build a complete week of meals around Soy Flour (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Legumes and Legume Products

Top 1% for ProteinHigh proteinLow sodiumHigh calciumHigh ironHigh potassiumVeganVegetarianGluten-free
Potassium : Sodium ratio930.0 : 1
favorable
  • Soy Flour has a potassium-to-sodium ratio of 930:1, which is considered favorable for blood-pressure support.
  • Soy Flour contains more potassium per 100 g than a raw banana — 1860 mg vs 358 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

452 kcal23%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

38,6 g77%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

27,9 g10%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

20,7 g27%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

2 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

1 860 mg40%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

258 mg20%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

254 mg60%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

607 mg49%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

9,51 mg53%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

3,75 mg34%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

1,09 mg121%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

3,16 mg137%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

14,3 µg26%
Molybdenum

Trace mineral cofactor for enzymes that break down sulfur-containing amino acids and certain drugs.

314 µg698%
Vitamins▾
Vitamins
NutrientAmount% DV
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,36 mg30%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,36 mg28%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

2,74 mg17%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,34 mg20%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine2,14 g—
Leucine3,06 g—
Isoleucine1,74 g—
Valine1,74 g—
Threonine1,48 g—
Methionine0,49 g—
Phenylalanine2,15 g—
Tryptophan0,45 g—
Histidine0,95 g—
Arginine2,94 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

7,85 g—

Compare 2 USDA variants

Variants of Flour, soy, defatted cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Flour, soy, defatted110470536651,132,93,3
Flour, soy, full-fatcurrent110476645238,627,920,7

Frequently asked questions about Soy Flour

How many calories in Soy Flour?

Soy Flour contains 452 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Soy Flour?

Soy Flour contains 2 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Soy Flour?

Per 100 grams, Soy Flour contains 38.6 g protein, 27.9 g carbohydrates, and 20.7 g total fat.

Is Soy Flour good for keto or low-carb?

Soy Flour has 27.9 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Soy Flour nutrition data come from?

Nutrition data for Soy Flour is sourced from USDA FoodData Central (FDC ID 1104766). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/1104766/nutrients.

Diet compatibility

  • High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Soy Flour

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Soy Flour.

3 meal ideas using Soy Flour

Starter templates matched to Soy Flour's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Protein-forward breakfast with Soy Flour

    Soy Flour pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.

  • Lunch

    Protein-packed bowl with soy Flour

    Layer soy Flour over a brown-rice bowl with roasted vegetables and tahini for a balanced lunch around 40 g of protein.

  • Dinner

    Low-sodium dinner with soy Flour

    Roast soy Flour with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 1104766), accessed 2020-10-30.

Published: 2020-10-30

More foods in Legumes and Legume Products

Use Soy Flour in your next meal plan

Melio can build a complete week of meals around Soy Flour (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Soy Flour — Top 1% for Protein per 100g + recipes | План харчування