ProteinTally

Rankings

Ranked by protein per serving

Highest-protein soy foods per serving

The soy foods with the most protein in one serving, ranked from most to least. Servings are each food's own USDA portion and are printed on every row.

31 of the 796 foods in the ProteinTally database are soy foods.

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. Compare these foods per 100 g.

  1. 1Soybeans (mature)Soy foods · 1 cup cooked (172 g) · 18.2 g per 100 g31.3g
  2. 2Tofu (firm)Soy foods · 1/2 cup (126 g) · 17.3 g per 100 g21.8g
  3. 3EdamameSoy foods · 1 cup cooked (155 g) · 11.9 g per 100 g18.4g
  4. 4Textured vegetable protein (TVP)Soy foods · 1/2 cup dry (34 g) · 51.1 g per 100 g17.4g
  5. 5NattoSoy foods · 1/2 cup (88 g) · 19.4 g per 100 g17.1g
  6. 6TempehSoy foods · 3 oz (84 g) · 20.3 g per 100 g17.1g
  7. 7Veggie burgerSoy foods · 1 patty (100 g) · 15.7 g per 100 g15.7g
  8. 8Meatless hot dogSoy foods · 1 frankfurter (70 g) · 19.6 g per 100 g13.7g
  9. 9Defatted soy flourSoy foods · 1/4 cup (26.2 g) · 51.5 g per 100 g13.5g
  10. 10Roasted soybeansSoy foods · 1 oz (28 g) · 43.3 g per 100 g12.1g
  11. 11Extra-firm tofuSoy foods · 1/4 block (113.8 g) · 9.98 g per 100 g11.4g
  12. 12Dried-frozen tofu (koyadofu)Soy foods · 1 piece (17 g) · 52.5 g per 100 g8.9g
  13. 13Soft tofuSoy foods · 1/2 cup (124 g) · 7.17 g per 100 g8.9g
  14. 14Soy yogurtSoy foods · 6 oz container (170 g) · 4.83 g per 100 g8.2g
  15. 15Soybean sproutsSoy foods · 1 cup cooked (94 g) · 8.47 g per 100 g8g
  16. 16Soy flour (full-fat)Soy foods · 1/4 cup (21 g) · 37.8 g per 100 g7.9g
  17. 17Soy milkSoy foods · 1 cup (243 g) · 3.27 g per 100 g7.9g
  18. 18Meatless sausageSoy foods · 1 patty (38 g) · 20.3 g per 100 g7.7g
  19. 19Soy nut butterSoy foods · 2 tbsp (32 g) · 23 g per 100 g7.4g
  20. 20Unsweetened soy milkSoy foods · 1 cup (243 g) · 2.86 g per 100 g6.9g
  21. 21Silken extra-firm tofuSoy foods · 1 slice (84 g) · 7.4 g per 100 g6.2g
  22. 22Tofu (silken)Soy foods · 1 slice (84 g) · 6.9 g per 100 g5.8g
  23. 23Chocolate soy milkSoy foods · 1 cup (243 g) · 2.26 g per 100 g5.5g
  24. 24Fried tofuSoy foods · 1 oz (28 g) · 18.8 g per 100 g5.3g
  25. 25Meatless deli slicesSoy foods · 1 slice (28 g) · 17.8 g per 100 g5g
  26. 26OkaraSoy foods · 1 cup (122 g) · 3.52 g per 100 g4.3g
  27. 27MisoSoy foods · 1 tbsp (17 g) · 12.8 g per 100 g2.2g
  28. 28TamariSoy foods · 1 tbsp (18 g) · 10.5 g per 100 g1.9g
  29. 29Soy sauceSoy foods · 1 tbsp (16 g) · 8.14 g per 100 g1.3g
  30. 30Meatless baconSoy foods · 2 strips (10 g) · 11.7 g per 100 g1.2g
  31. 31Fermented tofu (fuyu)Soy foods · 1 block (11 g) · 8.92 g per 100 g1g

Quick answers

Highest-protein soy foods per serving FAQ

Which food in this ranking has the most protein per 100g?

Of the 31 foods listed here, Dried-frozen tofu (koyadofu) has the most protein per 100 g, at 52.5 g. A typical 1 piece serving (17 g) provides 8.9 g.

How were these foods ranked?

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. 31 of the 796 foods in the ProteinTally database are soy foods. Figures come from each food's USDA record.

How much protein does soybeans (mature) have?

Soybeans (mature) tops this list at 31.3 g. It provides 31.3 g of protein per 1 cup cooked (172 g), which is 18.2 g per 100 g.

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