Nutrition for Soy Protein Powder

Calories, Protein, Vitamins and More


Soy Protein Powder Nutrition Summary

One tablespoon of soy protein powder (18 grams or 0.63 oz) contains 70 calories and 10 grams of protein. Soy protein powder consist of 4% water, 29% carbohydrates, 56% protein, and 6% fat.

Soy protein powder is an excellent source of many nutrients, including protein, calcium, iron, potassium and folate. It also contains significant amounts of dietary fiber, magnesium, phosphorus, zinc, copper and choline.

In one tablespoon of soy protein powder:

  • Calories: 70
  • Protein: 10 g
  • Sugar: 4 g
  • Dietary fiber: 1.2 g
  • Fat: 1 g, (Saturated: 0.2 g)
  • Sodium: 131.9 mg
There is no significant amounts of cholesterol in soy protein powder.

See the Soy Protein Powder Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Protein powder, soy based, NFS.

Calories in Soy Protein Powder

Soy protein powder has 70 calories per tablespoon or 389 calories for every 100 grams. Most of its calories are from protein, carbohydrates and fat.

57 percent of calories in soy protein powder are from protein, 30% of calories are from carbohydrates and 13% of calories are from fat.

Calories from Carbs

A good portion, or 30% of the calories in soy protein powder are from carbohydrates. The carbs in soy protein powder are mostly in the form of dietary fiber and sugar (23% and 77%). An excellent high-fiber food, a single tablespoon of soy protein powder contains 5% of recommended daily values or 1.2 grams of dietary fiber.

  • Dietary fiber: 1.2 g
  • Sugar: 4 g
There is no significant amounts of starch in soy protein powder.

Calories from Fat

About 13% the calories in soy protein powder are from fat. Soy protein powder has a moderate amount of total fat, with 1 grams per tablespoon. It also is cholestrol free. Most of the fat in soy protein powder are healthier unsaturated fats:

  • Total fat: 1 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.2 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholestrol in soy protein powder.

Omega-6 in Soy Protein Powder

A good source of omega-6 fatty acids, every tablespoon of soy protein powder contains a total of 0.4 grams of omega-6. In addition, a large portion of the omega-6 in soy protein powder comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.43 g

Calories Similar to Soy Protein Powder

Some other foods with similar calories to soy protein powder by weight:

Protein in Soy Protein Powder

An excellent source of protein, a single tablespoon of soy protein powder contains 20% of recommended daily values or 10 grams of protein.

Protein Similar to Soy Protein Powder

Some other foods with similar amounts of protein to soy protein powder by weight:

Vitamins and Minerals in Soy Protein Powder

An good source of many nutrients, soy protein powder contains abundant amounts of calcium, iron, potassium and folate. In fact, a single tablespoon of soy protein powder contains 13% of recommended daily values or 52 ug of folate. Also an excellent source of iron, a single tablespoon of soy protein powder contains 12% of recommended daily values or 2.2 mg of iron.

Vitamins in soy protein powder (1 tablespoon):
  • Thiamin: 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: < 0.1 mg
  • Folate: 52 ug
Minerals in soy protein powder (1 tablespoon):
  • Calcium: 32 mg
  • Potassium: 167.9 mg
  • Iron: 2.2 mg
  • Magnesium: 11.5 mg
  • Zinc: 1.2 mg
  • Selenium: 0.2 ug
  • Phosphorus: 229 mg
  • Copper: 0.5 mg
  • Choline: 56.3 mg
There is no significant amounts of manganese, vitamin a, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in soy protein powder.

Similar to Soy Protein Powder for Folate (Vit B9)

Here are some other foods with similarly abundant amounts of folate (Vit B9) to soy protein powder:

Soy Protein Powder Nutrition Chart

Soy Protein Powder:

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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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