Full-fat Soy Flour
Soy flour, full-fat, raw
Nutrition Facts
- Total Fat 20,65 g26%
- Saturated Fat 2,99 g15%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 13 mg1%
- Total Carbohydrate 31,92 g12%
- Dietary Fiber 9,6 g34%
- Total Sugars 7,5 g
- Protein 37,81 g76%
- Vitamin D 0 µg0%
- Calcium 206 mg16%
- Iron 6,37 mg35%
- Potassium 2 515 mg54%
100g of Soy flour, full-fat, raw contains 434 kcal calories, 37,81g protein, and 429mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein33%(151 kcal)
- Carbs27%(128 kcal)
- Fat40%(186 kcal)
Nutrient density
Meets ≥10% Daily Value for 24 of 30 nutrients
High nutrient densityUse Full-fat Soy Flour in your next meal plan
Melio can build a complete week of meals around Full-fat Soy Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Legumes and Legume Products
- Full-fat Soy Flour has a potassium-to-sodium ratio of 193.5:1, which is considered favorable for blood-pressure support.
- Full-fat Soy Flour contains more potassium per 100 g than a raw banana — 2515 mg vs 358 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 434 kcal | 22% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 37,81 g | 76% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 31,92 g | 12% |
| 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 | 20,65 g | 26% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 9,6 g | 34% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 7,5 g | — |
Minerals▾
| Nutrient | Amount | % 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) | 13 mg | 1% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 2 515 mg | 54% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 206 mg | 16% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 429 mg | 102% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 494 mg | 40% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 6,37 mg | 35% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 3,92 mg | 36% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 2,92 mg | 324% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 2,28 mg | 99% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 7,5 µg | 14% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 2,99 g | 15% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 4,56 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 11,66 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 6 µg | 1% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 1,95 mg | 13% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 70 µg | 58% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,58 mg | 48% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 1,16 mg | 89% |
| 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 | 4,32 mg | 27% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 1,59 mg | 32% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,46 mg | 27% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 345 µg | 86% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 190,6 mg | 35% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 72 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 2,3 g | — |
| Leucine | 2,81 g | — |
| Isoleucine | 1,68 g | — |
| Valine | 1,72 g | — |
| Threonine | 1,5 g | — |
| Methionine | 0,47 g | — |
| Phenylalanine | 1,8 g | — |
| Tryptophan | 0,5 g | — |
| Histidine | 0,93 g | — |
| Arginine | 2,68 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 5,16 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Soy flour, full-fat, rawcurrent | 174273 | 434 | 37,8 | 31,9 | 20,7 |
| Soy flour, full-fat, roasted | 174274 | 439 | 38,1 | 30,4 | 21,9 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated16%(2,99 g)
- Monounsaturated24%(4,56 g)
- Polyunsaturated61%(11,66 g)
Household serving sizes
g- cup, stirred
- 84 g
- tbsp
- 5 g
Frequently asked questions about Full-fat Soy Flour
How many calories in Full-fat Soy Flour?
Full-fat Soy Flour contains 434 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Full-fat Soy Flour?
Full-fat Soy Flour contains 13 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Full-fat Soy Flour?
Per 100 grams, Full-fat Soy Flour contains 37.81 g protein, 31.92 g carbohydrates, and 20.65 g total fat.
Is Full-fat Soy Flour good for keto or low-carb?
Full-fat Soy Flour has 31.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Full-fat Soy Flour nutrition data come from?
Nutrition data for Full-fat Soy Flour is sourced from USDA FoodData Central (FDC ID 174273). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/174273/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- 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.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- 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 Full-fat Soy Flour
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Full-fat Soy Flour.
3 meal ideas using Full-fat Soy Flour
Starter templates matched to Full-fat 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 Full-fat Soy Flour
Full-fat 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 full-fat Soy Flour
Layer full-fat 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 full-fat Soy Flour
Roast full-fat 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: 174273), accessed 2019-04-01.
Published: 2019-04-01
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Use Full-fat Soy Flour in your next meal plan
Melio can build a complete week of meals around Full-fat Soy Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan