Soy protein isolate
FDC 174276oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 84 · +21 vs Legumes & beans medianSoy protein isolate lands solidly in the Strong band with a Nutrient Density Score of 84 of 100, placing it 11th of 60 foods scored in the Legumes & beans category. Its protein content is exceptional, delivering 177% of the Daily Value per 100 grams, alongside 81% DV iron and a smaller 14% DV calcium contribution.
This is the powder used in protein shakes, meat-alternative products, and some baked goods, valued for its near-complete absence of carbohydrate and fat. A standard oz-sized scoop is a fast way to add protein without added sugar, but the tradeoff is sodium: at 1000 mg per 100 g, it is genuinely high in sodium and worth checking against the rest of the day's intake.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 335 kcal | 17% |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1000 mg | 43% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 88 g | 177% |
| Potassium | 81 mg | 2% |
| Calcium | 178 mg | 14% |
| Iron | 15 mg | 81% |
| Magnesium | 39 mg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | 5% |
| Total fat | 0.95 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 280 mg | 12% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 25 g | 49% |
| Potassium | 23 mg | 0% |
| Calcium | 50 mg | 4% |
| Iron | 4.1 mg | 23% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 174276Original 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.
NattoDensity 86 vs 84Peanut flour, defattedDensity 87 vs 84Soybean, curd cheeseDensity 87 vs 84