Soy Meal

Q: How many calories in cup of soy meal?

About 411 calories, with roughly 60g of protein. cup weighs about 122g. Use the slider above for any other portion.

One food. Every number that matters.

337

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.3 oz

Calories

411

Protein

60g

Carbs

43.8g

Fat

2.9g

Protein 54% Carbs 40% Fat 6%

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Soy Meal: 337 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 337 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Saturated fat0.268 g1%

Cholesterol0 mg0%

Sodium3 mg0%

Potassium2490 mg53%

Calcium244 mg19%

Iron13.7 mg76%

Magnesium306 mg73%

Zinc5.06 mg46%

Vitamin C0 mg0%

Vitamin A2 mcg0%

Vitamin D0 mcg0%

Vitamin B60.569 mg33%

Vitamin B120 mcg0%

Folate303 mcg76%

Niacin2.587 mg16%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Lentils

15 more calories per 100g · -25g protein.

Cal352 Protein24.6 g Fat1.1 g

Bacon

28 fewer calories per 100g · -38g protein.

Cal309 Protein11.7 g Fat29.5 g

Tofu

67 fewer calories per 100g · -30g protein.

Cal270 Protein18.8 g Fat20.2 g

Common questions

The stuff people actually ask.

How many calories in cup of soy meal?

About 411 calories, with roughly 60g of protein. cup weighs about 122g. Use the slider above for any other portion.

Is soy meal actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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