Soy flour, full-fat, roasted
Whole food · Legumes and Legume Products
Photo: Wikipedia
Full-fat roasted soy flour is a nutrient-dense, golden-brown powder with a deep, nutty, and distinctly toasty flavor. Its texture is fine and slightly oily, allowing it to bind well in recipes. It's a powerhouse of plant-based protein and healthy fats, offering a robust nutritional profile in a compact form.
Calorie split: 32% protein · 26% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory umami flavor that adds depth and a protein boost to everything from baked goods to savory sauces. It's a versatile staple in many Asian cuisines, valued for its ability to enhance both texture and nutrition.
⚠️ Watch-outs & how to enjoy it better
The strong beany flavor can be overpowering for some, and its high fiber content may cause digestive discomfort if introduced too quickly. As a common allergen, it must be avoided by those with soy allergies. To mitigate digestive issues, start with small portions and ensure adequate water intake.
Key benefits
- Excellent source of complete plant protein (38g per 100g).
- Rich in dietary fiber (9.7g per 100g) for digestive health.
- Provides a substantial amount of healthy, unsaturated fats.
- Good source of minerals like iron, calcium, and potassium.
- Naturally gluten-free, suitable for many dietary restrictions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Japanese term 'kinako' literally means 'golden flour,' a direct reference to the beautiful color it gets from the roasting process.
Full nutrition (USDA data · scales with serving)
| Water | 3.8 g |
| Energy | 439 kcal |
| Energy | 1836 kj |
| Protein | 38.1 g |
| Total lipid (fat) | 21.9 g |
| Ash | 5.9 g |
| Carbohydrate, by difference | 30.4 g |
| Fiber, total dietary | 9.7 g |
| Total Sugars | 7.6 g |
| Calcium, Ca | 188 mg |
| Iron, Fe | 5.8 mg |
| Magnesium, Mg | 369 mg |
| Phosphorus, P | 476 mg |
| Potassium, K | 2041 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 2.2 mg |
| Manganese, Mn | 2.1 mg |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.94 mg |
| Niacin | 3.3 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 227 ug |
| Folic acid | 0.00 ug |
| Folate, food | 227 ug |
| Folate, DFE | 227 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 73.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 122 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 71.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 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 | 0.06 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.78 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 12.3 g |
| PUFA 18:2 | 10.9 g |
| PUFA 18:3 | 1.5 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.51 g |
| Threonine | 1.5 g |
| Isoleucine | 1.7 g |
| Leucine | 2.8 g |
| Lysine | 2.3 g |
| Methionine | 0.47 g |
| Cystine | 0.56 g |
| Phenylalanine | 1.8 g |
| Tyrosine | 1.3 g |
| Valine | 1.7 g |
| Arginine | 2.7 g |
| Histidine | 0.94 g |
| Alanine | 1.6 g |
| Aspartic acid | 4.4 g |
| Glutamic acid | 6.7 g |
| Glycine | 1.6 g |
| Proline | 2.0 g |
| Serine | 2.0 g |
FAQ
How is full-fat roasted soy flour different from defatted soy flour?
Full-fat retains the natural oils from the soybean, giving it a richer flavor, higher calorie count, and more fat-soluble vitamins. Defatted flour has the oil extracted, resulting in a higher protein concentration by weight but a drier, less flavorful product.
Can I use it as a direct substitute for wheat flour in baking?
Not in a 1:1 ratio. Its high protein and fat content will drastically change the texture. It's best used to replace 15-30% of the wheat flour in a recipe to add nutrition and flavor without compromising structure.
Does the roasting process affect its nutritional value?
Yes, roasting can slightly reduce some heat-sensitive vitamins but also makes certain nutrients more bioavailable and improves digestibility by reducing anti-nutrients like trypsin inhibitors.
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 4.39 kcal/g · 35% calories from protein · 9.7 g fiber · 7.6 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.