Soy Products

Note
Soy products, like any other food, should not be eaten in excess and whole soyfoods, like soybeans, tofu, tempeh, soy sauce and miso are preferred over products like soy protein isolates, TVP (textured vegetable protein), soy protein concentrates or hydrolyzed soy protein.

  miso soymilk
(fortified)
soymilk
(unfortified)
soy nog, SILK brand soy yogurt, SILK brand, vanilla tempeh tofu, fermented (fuyu) tofu, regular, with calcium sulfate tofu, silken, MORI-NU brand, firm
Serving Size 1 tbsp (17.88g) 8 fl oz (243g) 8 fl oz (244.8g) 8 fl oz (244g) 1 container (170g) 1/2 cup (83g) 1 block (11g) 1/4 block (116g) 1 slice (84g)
Macronutrients                  
Calories (kcal) 36 109 132 181 150 160 13 88 52
Protein (g) 2.09 (4%) 7.14 (14%) 8.00 (16%) 6.00 (12%) 5.00 (10%) 15.39 (31%) 0.90 (2%) 9.37 (19%) 5.80 (12%)
Total Fat (g) 1.07 (2%) 4.84 (7%) 4.28 (7%) 4.00 (6%) 2.99 (5%) 8.96 (14%) 0.88 (1%) 5.54 (9%) 2.27 (3%)
Total Carbohydrates (g) 4.73 8.38 15.37 30.01 25.01 7.79 0.57 2.18 2.02
Dietary Fiber (g) 1.0 (4%) 1.0 (4%) 1.5 (6%) 0 1.0 (4%) - - 0.3 (1%) 0.1
Sugar (g) 1.11 6.15 9.77 24.01 18.00 - - - 1.07
Vitamins                  
Vitamin C (mg) 0 17.5 (29%) 0 0 29.9 (50%) 0 0 0.1 0
Thiamin (mg) 0.018 (1%) 0.151 (10%) 0.147 (10%) - - 0.065 (4%) 0.017 (1%) 0.094 (6%) 0.085 (6%)
Riboflavin (mg) 0.042 (2%) 0.484 (28%) 0.169 (10%) 0 - 0.297 (17%) 0.011 (1%) 0.060 (4%) 0.034 (2%)
Niacin (mg) 0.162 (1%) 8.000 (40%) 1.256 (6%) - - 2.191 (11%) 0.042 0.226 (1%) 0.207 (1%)
Pantothenic Acid (mg) 0.060 (1%) - 0.913 (9%) - - 0.231 (2%) 0.015 0.079 (1%) -
Vitamin B6 (mg) 0.036 (2%) 0.566 (28%) 0.188 (9%) - - 0.178 (9%) 0.010 (1%) 0.055 (3%) 0.009
Folate (mcg) 3 (1%) 78 (20%) 44 (11%) 0 - 20 (5%) 3 (1%) 17 (4%) -
Vitamin B12 (mcg) 0 2.62 (44%) 0 0 - 0.07 (1%) 0 0 0
Vitamin A (IU) 16 955 (19%) 7 0 0 0 0 99 (2%) 0
Vitamin E (mg) 0 6.12 (20%) 0.27 (1%) - - - - - -
Vitamin K (mcg) 5.2 (7%) - 7.3 (9%) - - - - - -
Minerals                  
Calcium (mg) 10 (1%) 340 (34%) 61 (6%) 39 (4%) 299 (30%) 92 (9%) 5 (1%) 406 (41%) 27 (3%)
Iron (mg) 0.45 (3%) 1.19 (7%) 1.57 (9%) 0.73 (4%) 1.45 (8%) 2.24 (12%) 0.22 (1%) 6.22 (35%) 0.87 (5%)
Magnesium (mg) 9 (2%) - 61 (15%) 0 - 67 (17%) 6 (2%) 35 (9%) 23 (6%)
Phosphorus (mg) 28 (3%) - 127 (13%) - - 221 (22%) 8 (1%) 113 (11%) 76 (8%)
Potassium (mg) 38 (1%) 343 (10%) 289 (8%) 300 (9%) - 342 (10%) 8 140 (4%) 163 (5%)
Sodium (mg) 666 (28%) 122 (5%) 125 (5%) 149 (6%) 20 (1%) 7 316 (13%) 8 30 (1%)
Zinc (mg) 0.46 (3%) 0.58 (4%) 0.29 (2%) 0 - 0.95 (6%) 0.17 (1%) 0.93 (6%) 0.51 (3%)
Copper (mg) 0.075 (4%) 0.299 (15%) 0.313 (16%) - - 0.465 (23%) 0.041 (2%) 0.224 (11%) 0.171 (9%)
Manganese (mg) 0.154 (8%) - 0.546 (27%) - - 1.079 (54%) 0.129 (6%) 0.702 (35%) -
Selenium (mcg) 1.3 (2%) 5.6 (8%) 11.8 (17%) 0 - 0 1.9 (3%) 10.3 (15%) -
Fatty Acids                  
Saturated Fat (g) 0.204 (1%) 0.501 (3%) 0.502 (3%) 0 0 1.843 (9%) 0.127 (1%) 0.802 (4%) 0.341 (2%)
Monounsaturated Fat (g) 0.222 1.001 0.982 - - 2.490 0.194 1.225 0.453
Polyunsaturated Fat (g) 0.573 2.892 2.353 - - 3.176 0.497 3.131 1.247

Please click here for more information about the nutrient contents tables.

Other soy products can be found in the categories Flours, Fats & Oils, Legumes and Condiments.

 

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