Soy Flour
How Many Calories Are in Soy Flour? Nutrition Facts and Benefits
Soy flour is a finely ground product made from roasted soybeans and is used to boost protein, texture, and moisture in baking and cooking. It can be found as full-fat or defatted; values below reflect average defatted soy flour and can vary by brand and processing. Naturally gluten-free, soy flour is popular in breads, pancakes, batters, and as a thickener for soups and sauces.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 339 kcal | 33.9 g | 50.6 g | 1.2 g | 17.0 g | 13 mg |
| 2 | 1/4 cup (30 g) | 102 kcal | 10.2 g | 15.2 g | 0.4 g | 5.1 g | 4 mg |
Health Benefits of Soy Flour
- Excellent source of plant-based protein containing all essential amino acids.
- Rich in fiber, supporting digestive health and steady blood sugar.
- Provides B vitamins, iron, potassium, magnesium, and phosphorus.
- Contains isoflavones and antioxidants that may support heart health and cholesterol management.
- Naturally gluten-free, useful for diversifying gluten-free baking and improving satiety.
How to Use Soy Flour
- Replace 10–30% of wheat flour in breads, muffins, pancakes, and cookies to boost protein and tenderness.
- Lightly toast soy flour in a dry pan to enhance flavor and reduce “beany” notes.
- Use as a thickener for soups, sauces, and gravies; whisk well to prevent lumps.
- Combine with other gluten-free flours (e.g., rice, oat, tapioca) for better structure.
- Choose heat-treated soy flour for baking; avoid consuming large amounts raw.
- Store in an airtight container in the fridge or freezer to maintain freshness.
- Allergy note: Avoid if you have a soy allergy. For thyroid conditions, consult your healthcare provider and ensure adequate iodine intake.