Defatted Soy Meal
Soy meal, defatted, raw
Nutrition Facts
- Total Fat 2,39 g3%
- Saturated Fat 0,27 g1%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 3 mg0%
- Total Carbohydrate 35,89 g13%
- Dietary Fiber —
- Total Sugars —
- Protein 49,2 g98%
- Vitamin D 0 µg0%
- Calcium 244 mg19%
- Iron 13,7 mg76%
- Potassium 2 490 mg53%
100g of Soy meal, defatted, raw contains 337 kcal calories, 49,2g protein, and 13,7mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein54%(197 kcal)
- Carbs40%(144 kcal)
- Fat6%(22 kcal)
Nutrient density
Meets ≥10% Daily Value for 17 of 26 nutrients
Moderate nutrient densityUse Defatted Soy Meal in your next meal plan
Melio can build a complete week of meals around Defatted Soy Meal (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Legumes and Legume Products
- Defatted Soy Meal has a potassium-to-sodium ratio of 830:1, which is considered favorable for blood-pressure support.
- Defatted Soy Meal contains more potassium per 100 g than a raw banana — 2490 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 | 337 kcal | 17% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 49,2 g | 98% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 35,89 g | 13% |
| 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 | 2,39 g | 3% |
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) | 3 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 2 490 mg | 53% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 244 mg | 19% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 306 mg | 73% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 701 mg | 56% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 13,7 mg | 76% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 5,06 mg | 46% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 2 mg | 222% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 3,8 mg | 165% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 3,3 µg | 6% |
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 | 0,27 g | 1% |
| 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 | 0,41 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,05 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% |
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 | 2 µg | 0% |
| 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% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,69 mg | 58% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,25 mg | 19% |
| 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 | 2,59 mg | 16% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 1,98 mg | 40% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,57 mg | 33% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 303 µg | 76% |
| 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% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 2,99 g | — |
| Leucine | 3,66 g | — |
| Isoleucine | 2,18 g | — |
| Valine | 2,24 g | — |
| Threonine | 1,95 g | — |
| Methionine | 0,61 g | — |
| Phenylalanine | 2,35 g | — |
| Tryptophan | 0,65 g | — |
| Histidine | 1,21 g | — |
| Arginine | 3,49 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. | 6,94 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated16%(0,27 g)
- Monounsaturated24%(0,41 g)
- Polyunsaturated61%(1,05 g)
Household serving sizes
g- cup
- 122 g
Frequently asked questions about Defatted Soy Meal
How many calories in Defatted Soy Meal?
Defatted Soy Meal contains 337 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Defatted Soy Meal?
Defatted Soy Meal contains 3 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Defatted Soy Meal?
Per 100 grams, Defatted Soy Meal contains 49.2 g protein, 35.89 g carbohydrates, and 2.39 g total fat.
Is Defatted Soy Meal good for keto or low-carb?
Defatted Soy Meal has 35.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Defatted Soy Meal nutrition data come from?
Nutrition data for Defatted Soy Meal is sourced from USDA FoodData Central (FDC ID 172445). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" 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 Defatted Soy Meal
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Defatted Soy Meal.
3 meal ideas using Defatted Soy Meal
Starter templates matched to Defatted Soy Meal'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 Defatted Soy Meal
Defatted Soy Meal 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 defatted Soy Meal
Layer defatted Soy Meal over a brown-rice bowl with roasted vegetables and tahini for a balanced lunch around 40 g of protein.
- Dinner
Low-sodium dinner with defatted Soy Meal
Roast defatted Soy Meal 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: 172445), accessed 2019-04-01.
Published: 2019-04-01
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Use Defatted Soy Meal in your next meal plan
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