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How Many Calories in Soy Protein Isolate?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 95 kcal | 25.0g |
| 100g | 335 kcal | 88.3g |
A soy protein isolate contains 335 calories per 100g. A typical 1 oz (28g) provides about 94 calories. Soy Protein Isolate is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Soy Protein Isolate Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 335 kcal | 94 kcal |
| Protein | 88.3g | 24.7g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 3.4g | 1.0g |
| of which Saturates | 0.4g | 0.1g |
| Fibre | 0.0g | 0.0g |
| Sodium | 1005.0mg | 281mg |
| Potassium | 81.0mg | 23mg |
| Calcium | 178.0mg | 50mg |
| Iron | 14.5mg | 4.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.8µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (177% DV) — an excellent source
- Low in saturated fat (2% DV)
- A good source of calcium (14% DV)
- High in iron (81% DV) — an excellent source
- High in sodium (44% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 17% DV
- Protein: 177% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 4% DV
- Saturated fat: 2% DV
- Sodium: 44% DV
- Potassium: 2% DV
- Calcium: 14% DV
- Iron: 81% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
High-protein options alongside soy protein isolate
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Shop MaxiNutrition →Have a cat or dog? Check whether soy protein isolate is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does soy protein isolate fit your diet?
High-protein diets
At 88.3g of protein per 100g, soy protein isolate clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Soy Protein Isolate contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in soy protein isolate per 100g?
Soy Protein Isolate contains 335 calories per 100g, based on USDA reference data.
Is soy protein isolate high in calories?
A 1 oz of soy protein isolate (28g) has around 94 calories — roughly 5% of a 2,000-calorie daily intake.
Is soy protein isolate good for weight loss?
Soy Protein Isolate is fairly calorie-dense at 335 calories per 100g, so portion size matters when losing weight. A 1 oz provides about 94 calories.
How much protein is in soy protein isolate?
Soy Protein Isolate contains 88.3g of protein per 100g.
Is soy protein isolate a good source of fibre?
Soy Protein Isolate is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does soy protein isolate compare to spices, ginger, ground?
Soy Protein Isolate has 335 calories per 100g, close to spices, ginger, ground at 335 — 0 calories fewer per 100g. See the full macro breakdown above.
Is soy protein isolate keto-friendly?
Soy Protein Isolate contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of soy protein isolate for 20g of protein?
With 88.3g of protein per 100g, you'd need roughly 23g of soy protein isolate to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to soy protein isolate by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soy Protein Isolate (this page) | 335 kcal | 88.3g | 0.0g | 3.4g |
| Spices, Ginger, Ground | 335 kcal | 9.0g | 71.6g | 4.2g |
| Seasoning Mix, Dry, Chili, Original | 335 kcal | 10.8g | 56.6g | 7.3g |
| Beans, Cranberry (roman), Mature Seeds, Raw | 335 kcal | 23.0g | 60.0g | 1.2g |
| Lima Beans, Thin Seeded (baby), Mature Seeds, Raw | 335 kcal | 20.6g | 62.8g | 0.9g |
| Beans, Small White, Mature Seeds, Raw | 336 kcal | 21.1g | 62.2g | 1.2g |
| Cowpeas, Common (blackeyes, Crowder, Southern), Raw | 336 kcal | 23.5g | 60.0g | 1.3g |
More kit for soy protein isolate tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.