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.
