Nutritional powder mix, protein, soy based, NFS
Common food
Photo: Wikipedia
This is a fine, often beige or off-white powder made from defatted soy flour, designed to be mixed with water, milk, or blended into foods. It has a mild, beany, and slightly nutty flavor with a smooth, non-gritty texture when properly mixed. Nutritionally, it's a powerhouse, delivering over 55 grams of protein per 100g with very little fat.
Calorie split: 57% protein · 30% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
It's a go-to for athletes and busy individuals for its incredible protein density and convenience, easily stirred into shakes, oatmeal, or baked goods. Its neutral taste makes it a versatile protein booster that doesn't overpower other flavors.
⚠️ Watch-outs & how to enjoy it better
Some people may experience digestive discomfort like bloating due to oligosaccharides in soy, or dislike the faint 'beany' aftertaste. To counteract this, start with small portions, mix thoroughly with flavorful liquids like fruit juice or cocoa, and consider choosing a brand processed to reduce oligosaccharides.
Key benefits
- Excellent source of complete plant-based protein
- Very low in fat and a good source of dietary fiber
- Contains all essential amino acids
- Often fortified with vitamins and minerals
- Provides isoflavones, which are phytonutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process to make this powder often starts with soybean oil extraction, leaving behind a protein-rich 'meal' that is then finely ground—making it a highly efficient co-product of the vegetable oil industry.
Full nutrition (USDA data · scales with serving)
| Water | 4.1 g |
| Energy | 388 kcal |
| Protein | 55.6 g |
| Total lipid (fat) | 5.6 g |
| Carbohydrate, by difference | 28.9 g |
| Fiber, total dietary | 6.7 g |
| Total Sugars | 22.2 g |
| Calcium, Ca | 178 mg |
| Iron, Fe | 12.0 mg |
| Magnesium, Mg | 64.0 mg |
| Phosphorus, P | 1272 mg |
| Potassium, K | 933 mg |
| Sodium, Na | 733 mg |
| Zinc, Zn | 6.6 mg |
| Copper, Cu | 2.6 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.16 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 289 ug |
| Folic acid | 0.00 ug |
| Folate, food | 289 ug |
| Folate, DFE | 289 ug |
| Choline, total | 313 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.51 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.32 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is soy protein powder a complete protein?
Yes, soy is one of the few plant-based foods considered a complete protein, meaning it contains all nine essential amino acids your body cannot make on its own.
Can I use this powder for baking?
Absolutely. It's excellent for boosting the protein content of pancakes, muffins, and bread. Start by replacing 10-15% of the flour with the powder, as it can absorb more liquid and affect texture.
What's the difference between soy protein isolate and this powder?
This 'soy based, NFS' powder is typically less processed than an isolate. It retains more of the soybean's natural fiber and nutrients, while an isolate is over 90% protein with almost all carbs and fiber removed.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.88 kcal/g · 57% calories from protein · 6.7 g fiber · 22.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.