Nutrition for Soy Flour

Calories, Protein, Vitamins and More


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Soy Flour Nutrition Summary

One cup of soy flour (88 grams or 3.1 oz) contains 327 calories and 43.8 grams of protein. Soy flour consist of 5% water, 31% carbohydrates, 50% protein, and 9% fat.

Soy flour is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, Vitamin B6 and folate. It also contains significant amounts of riboflavin, niacin, pantothenic acid, selenium, manganese, phosphorus, zinc, choline and copper.

In one cup of soy flour:

  • Calories: 327
  • Protein: 43.8 g
  • Sugar: 8.2 g
  • Dietary fiber: 14.1 g
  • Fat: 7.8 g, (Saturated: 1.1 g)
  • Sodium: 7.9 mg
There is no significant amounts of cholesterol in soy flour.

See the Soy Flour Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Soy flour, low-fat.

Calories in Soy Flour

Soy flour has 327 calories per cup or 372 calories for every 100 grams. Most of its calories are from protein, carbohydrates and fat.

50 percent of calories in soy flour are from protein, 31% of calories are from carbohydrates and 20% of calories are from fat.

Calories from Carbs

A good portion, or 31% of the calories in soy flour are from carbohydrates. The carbs in soy flour are mostly in the form of dietary fiber, sugar and starch (52%, 30% and 17%). An excellent high-fiber food, a single cup of soy flour contains 56% of recommended daily values or 14.1 grams of dietary fiber.

  • Dietary fiber: 14.1 g
  • Sugar: 8.2 g
  • Starch: 4.6 g

Calories from Fat

About 20% the calories in soy flour are from fat. Soy flour has a moderate amount of total fat, with 7.8 grams or 12% of recommended daily values per cup. It also is cholestrol free. Most of the fat in soy flour are healthier unsaturated fats:

  • Total fat: 7.8 g
  • Saturated fat: 1.1 g
  • Monounsaturated fat: 1.3 g
  • Polyunsaturated fat: 3.7 g
There is no significant amounts of cholestrol in soy flour.

Omega-3 and Omega-6 in Soy Flour

Soy flour is a great source of healthy omega-3 fatty acids, containing a total of 0.49 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.49 g
Also a good source of omega-6 fatty acids, every cup of soy flour contains a total of 3.2 grams of omega-6. In addition, a large portion of the omega-6 in soy flour comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 3.22 g
The omega-6 to omega-3 ratio in soy flour is 6.6: 1.

Calories Similar to Soy Flour

Some other legume or legume products with similar calories to soy flour by weight:

Protein in Soy Flour

An excellent source of protein, a single cup of soy flour contains 88% of recommended daily values or 43.8 grams of protein. However, the protein in soy flour is not complete, meaning it does not contain all 9 essential amino acids. Specifically, soy flour is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 43.83 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in soy flour.

Protein Similar to Soy Flour

Some other legume or legume products with similar amounts of protein to soy flour by weight:

Vitamins and Minerals in Soy Flour

An good source of many nutrients, soy flour contains abundant amounts of calcium, iron, magnesium, potassium, thiamin, Vitamin B6 and folate. In fact, a single cup of soy flour contains 87% of recommended daily values or 1 mg of thiamin. Also an excellent source of magnesium, a single cup of soy flour contains 81% of recommended daily values or 250.8 mg of magnesium.

Vitamins in soy flour (1 cup):
  • Vitamin a: 1.8 ug
  • Thiamin: 1 mg
  • Riboflavin: 0.2 mg
  • Niacin: 2.6 mg
  • Vitamin b6: 0.9 mg
  • Vitamin e: 0.5 mg
  • Folate: 254.3 ug
  • Vitamin k: 3.4 ug
Minerals in soy flour (1 cup):
  • Calcium: 250.8 mg
  • Potassium: 1839.2 mg
  • Iron: 7.2 mg
  • Magnesium: 250.8 mg
  • Zinc: 3.6 mg
  • Selenium: 51.8 ug
  • Phosphorus: 594 mg
  • Copper: 1.4 mg
  • Manganese: 2.8 mg
  • Choline: 168.7 mg
There is no significant amounts of pantothenic acid, vitamin c or vitamin b12 in soy flour.

Similar to Soy Flour for Thiamin (Vit B1)

Here are some other legume or legume products with similarly abundant amounts of thiamin (Vit B1) to soy flour:

Flavonoids and Carotenoids in Soy Flour [3]

Soy flour contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of soy flour:

  • beta-carotene: 21 ug

Soy Flour Nutrition Chart

Soy Flour:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.


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