Calories in
soy flour, low-fat
372 kcal per 100 g Soy flour, low-fat contains 372 calories per 100 grams, or about 327 calories per cup, stirred. Per 100 g it provides 49.8 g protein, 30.6 g carbohydrate and 8.9 g fat.
By calories that splits 30% carbohydrate, 50% protein, 20% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, stirred | 88.0 g | 327 | 43.8 g | 27.0 g | 7.8 g |
| 1 tbsp | 5.5 g | 20 | 2.7 g | 1.7 g | 0.5 g |
Full nutrition, per 100 g and per cup, stirred
| Nutrient | Per 100 g | Per cup, stirred |
|---|---|---|
| Energy | 372 kcal | 327 kcal |
| Protein | 49.8 g | 43.8 g |
| Total fat | 8.9 g | 7.8 g |
| Saturated fat | 1.3 g | 1.1 g |
| Carbohydrate | 30.6 g | 27.0 g |
| Fibre | 16.0 g | 14.1 g |
| Sugars | 9.3 g | 8.2 g |
| Sodium | 9.0 mg | 7.9 mg |
| Potassium | 2,090.0 mg | 1,839.2 mg |
| Calcium | 285.0 mg | 250.8 mg |
| Iron | 8.2 mg | 7.2 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 2.0 µg | 1.8 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 4.6 g | 4.1 g |
USDA FoodData Central, SR Legacy (FDC ID 172444). A dash means the nutrient was not measured for this item, which is not the same as zero.
How soy flour, low-fat compares
Among the 75 legumes and legume products items on this site, soy flour, low-fat ranks 12 of 75 by calorie density, against a category average of 233 kcal per 100 g — so it is about 60% more calorie-dense than typical for its group.
It carries 13.4 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one cup, stirred (327 kcal), a 70 kg adult would walk for roughly 67 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in soy flour, low-fat?
Soy flour, low-fat contains 372 calories per 100 g, which works out to about 327 calories per cup, stirred. It also provides 49.8 g of protein, 30.6 g of carbohydrate and 8.9 g of fat per 100 g.
What is the macro breakdown of soy flour, low-fat?
By calories, soy flour, low-fat is roughly 30% carbohydrate, 50% protein and 20% fat. That makes it a predominantly protein-based food.
How long does it take to burn off a cup, stirred?
About 67 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the soy flour, low-fat I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within legumes and legume products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Soy flour, low-fat". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.