Other
raw full-fat soy flour.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
soy flour
SERVING
CALORIES
434
PROTEIN
37.8g
CARBS
31.9g
FAT
20.6g
FIBER
9.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories434kcal—
Protein37.8g76%
Carbohydrates31.9g12%
Fiber9.6g34%
Sugar7.5g15%
Total fat20.6g26%
Saturated fat3.0g15%
Trans fat0g—
Cholesterol0mg0%
Water5.2g—
MINERALS
Sodium13mg1%
Potassium2515mg54%
Calcium206mg16%
Iron6.4mg35%
Magnesium429mg102%
Phosphorus494mg40%
Zinc3.9mg36%
Copper2.9mg324%
Manganese2.3mg99%
Selenium7.5µg14%
VITAMINS
Vitamin A6.0µg1%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.9mg13%
Vitamin K70µg58%
Thiamin (B1)0.58mg48%
Riboflavin (B2)1.2mg89%
Niacin (B3)4.3mg27%
Pantothenic acid (B5)1.6mg32%
Vitamin B60.46mg27%
Folate (B9)345µg86%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup84g
1 tablespoon5.2g
1 teaspoon1.7g
1 ml0.3g
1 liter346.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of complete plant-based protein, containing all essential amino acids for muscle building and repair.
- ✓Rich in isoflavones, which may help support bone health, reduce menopausal symptoms, and have antioxidant properties.
- ✓Provides dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Contains healthy unsaturated fats, including omega-3 and omega-6 fatty acids, which are beneficial for heart health.
COOKING TIPS
In the kitchen.
- 1Raw soy flour must be cooked thoroughly before consumption to neutralize trypsin inhibitors and reduce its strong 'beany' flavor. Toasting it in a dry skillet over medium heat until fragrant is a common first step.
- 2Use as a thickener for soups, gravies, and stews. It adds a creamy texture and boosts protein content.
- 3In baking, substitute up to 25% of the wheat flour with soy flour to add moisture, protein, and richness. It works well in quick breads, muffins, and cookies.
- 4Can be mixed with water to create a high-protein slurry for enriching dishes or as a base for homemade soy milk.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark place like a pantry for up to 3 months.
- For longer-term storage (up to 1 year), place the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.
FAQ
Frequently asked questions.
Is raw full-fat soy flour healthy?
Yes, it is a nutrient-dense ingredient that provides a complete plant-based protein source containing all essential amino acids. It is also rich in heart-healthy unsaturated fats, fiber, and isoflavones, which support bone health and may alleviate menopausal symptoms.
How much protein is in raw full-fat soy flour?
Raw full-fat soy flour is very high in protein, containing approximately 37.81g per 100g. This makes it an excellent choice for muscle building, tissue repair, and meeting protein needs on a vegetarian or vegan diet.
Is raw full-fat soy flour gluten-free?
Yes, soy flour is naturally gluten-free as it is made entirely from ground soybeans. It is a popular alternative for those with celiac disease or gluten sensitivity, though it should be used in combination with other flours for the best baking results.
Can I eat raw full-fat soy flour without cooking it?
It is highly recommended to cook or toast raw soy flour before eating. Raw soybeans contain trypsin inhibitors that can interfere with protein digestion; heat treatment neutralizes these inhibitors and improves the flour's flavor by removing its 'beany' taste.
Is raw full-fat soy flour keto-friendly?
With approximately 31.92g of carbohydrates per 100g, it is lower in carbs than wheat flour but higher than almond flour. It can be used in moderation for keto baking, especially since its high fiber and fat content help mitigate the impact on blood sugar.
How do I use raw full-fat soy flour in baking?
It is best used as a partial replacement for wheat flour, typically substituting about 15-25% of the total flour in a recipe. Because it lacks gluten, using it at 100% can result in a dense, crumbly texture, but it adds moisture and browning to baked goods.
What is the difference between full-fat and defatted soy flour?
Full-fat soy flour retains the natural oils of the soybean, providing about 20.65g of fat per 100g and a richer flavor. Defatted soy flour has the oils removed, resulting in a higher protein concentration but a drier texture and lower calorie count.
How should I store raw full-fat soy flour?
Due to its high fat content, full-fat soy flour can go rancid quickly if exposed to heat or light. Store it in an airtight container in the refrigerator for up to 6 months, or in the freezer for up to a year to maintain freshness.
What does raw full-fat soy flour taste like?
It has a mild, nutty, and slightly earthy flavor. When toasted or baked, the 'beany' notes diminish, leaving a pleasant richness that complements both sweet and savory dishes.
Is raw full-fat soy flour good for weight loss?
It can be beneficial for weight loss because its high protein (37.81g) and fiber content promote satiety, helping you feel full for longer. However, it is calorie-dense (434 calories per 100g), so it should be consumed in controlled portions.
