Soy Protein Isolate

Q: How many calories in oz of soy protein isolate?

About 91 calories, with roughly 25g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

One food. Every number that matters.

321

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.0 oz

Calories

Protein

25g

Carbs

0.7g

Fat

0.2g

Protein 96% Carbs 3% Fat 1%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Soy Protein Isolate is basically 96% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 321 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.

Fiber0 g0%

Sugar0 g—

Saturated fat0.077 g0%

Cholesterol0 mg0%

Sodium50 mg2%

Potassium1590 mg34%

Calcium178 mg14%

Iron14.5 mg81%

Magnesium39 mg9%

Zinc4.03 mg37%

Vitamin C0 mg0%

Vitamin E0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.1 mg6%

Vitamin B120 mcg0%

Folate176 mcg44%

Niacin1.438 mg9%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Bacon

12 fewer calories per 100g · -77g protein.

Cal309 Protein11.7 g Fat29.5 g

Lentils

31 more calories per 100g · -64g protein.

Cal352 Protein24.6 g Fat1.1 g

Tofu

51 fewer calories per 100g · -69g protein.

Cal270 Protein18.8 g Fat20.2 g

Common questions

The stuff people actually ask.

How many calories in oz of soy protein isolate?

About 91 calories, with roughly 25g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Is soy protein isolate actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →