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Calories in Soy Foods

Calorie Table for Soy Foods

Please note: all calorie values are approximate

Soy Food (Serving size)
Calories
Soy milk, regular (1 cup)
130
Soy milk, lite 1 per cent (1 cup)
100
Soy chilled fruit dessert, average (6oz)
140
Soy protein concentrate (1oz)
95
Soy sauce, Shoyu (1 tbsp)
9
Soy sauce, Tamari (1 tbsp)
11
Soybean nuts, dry-roasted (1/2 cup)
390
Soybean sprouts, cooked (1/2 cup)
40
Tofu, fried (1/2oz)
35
Tofu, Okara (1/2oz)
50
Tofu, raw firm (1/2 cup)
185
Tofu, raw regular (1/2 cup)
95

How To Save Calories

A useful guide to saving calories is to avoid calorie-dense foods that are high in fat or sugar. These foods are too easily eaten. After a large main course we are not usually hungry, yet it’s easy to eat a large serving of high-calorie ice cream, or a creamy dessert. By comparison, it’s much more difficult to eat 4-5 large apples. Also, dietary fat has more than twice the calories (9 per gram) than carbs or protein (4 per gram), while excessive sugar can raise blood-glucose levels too rapidly and leave you hungry within a couple of hours. A better way to cut calories is to choose high-fiber foods, such as vegetables, fruits, beans and whole grains. These foods tend to have a lower caloric content, and take longer to digest thus giving us a feeling of satiety for longer.

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