Soy flour, defatted
FDC 174275cup (105 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 89 · +26 vs Legumes & beans medianDefatted soy flour scores 89 of 100, rank 2 of 60 in legumes and beans and well ahead of the category median of 63. It is protein-forward at 103% DV per 100 grams, with 69% DV magnesium and 63% DV dietary fiber rounding out a genuinely dense profile for a flour.
It is used in baking blended with wheat flour, in soy milk and tofu production, and in processed foods as a protein ingredient, with a cup (105 g) the reference amount here. The one caveat worth noting: it is high in sugars at 16.4 g per 100 g, more than most people expect from a flour.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 327 kcal | 16% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 34 g | 12% |
| Dietary fiber | 18 g | 63% |
| Sugars | 16 g | |
| Protein | 52 g | 103% |
| Potassium | 2380 mg | 51% |
| Calcium | 241 mg | 19% |
| Iron | 9.2 mg | 51% |
| Magnesium | 290 mg | 69% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | 17% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 21 mg | 1% |
| Carbohydrate | 36 g | 13% |
| Dietary fiber | 18 g | 66% |
| Sugars | 17 g | |
| Protein | 54 g | 108% |
| Potassium | 2499 mg | 53% |
| Calcium | 253 mg | 19% |
| Iron | 9.7 mg | 54% |
| Magnesium | 305 mg | 73% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2.1 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174275Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Meat extenderDensity 89 vs 89