Nutritional and Ingredient Profile: Soy Meal (Defatted, Raw)
Soy meal (defatted and raw) is a nutrient-dense plant-based ingredient commonly used in cooking and baking to enhance the protein content of meals. It is derived from soybeans, making it an excellent option for vegetarian and vegan diets, as well as for individuals looking to incorporate more plant-based proteins into their diet. Below is a detailed nutritional breakdown and ingredient overview of this versatile food item:
Nutritional Information
| Nutrient | Amount per 100g | Details |
|---|---|---|
| Energy (kcal) | 337.0 | Provides a substantial amount of energy, ideal for active lifestyles. |
| Protein (g) | 49.2 | High in plant-based protein, supporting muscle growth and repair. |
| Fat (g) | 2.39 | Low in total fat, making it a heart-healthy option. |
| – Saturated Fats (g) | 0.268 | Minimal saturated fat content, promoting cardiovascular health. |
| Carbohydrates (g) | 35.89 | Moderate carbohydrate content, offering a balanced source of energy. |
| – Fiber (g) | 0.0 | Does not contribute dietary fiber, suggesting it pairs well with fiber-rich foods. |
| – Sugar (g) | 0.0 | Naturally sugar-free, suitable for low-sugar diets. |
| Minerals | Packed with essential minerals to support overall health. | |
| – Calcium (mg) | 244.0 | Promotes strong bones and teeth. |
| – Iron (mg) | 13.7 | Vital for oxygen transport and energy production. |
| – Magnesium (mg) | 306.0 | Supports nerve function and muscle relaxation. |
| – Phosphorus (mg) | 701.0 | Essential for bone health and energy metabolism. |
| – Potassium (mg) | 2490.0 | Helps regulate fluid balance and blood pressure. |
| – Sodium (mg) | 3.0 | Extremely low sodium, making it a great option for low-sodium diets. |
| – Zinc (mg) | 5.06 | Supports immune function and skin health. |
| – Copper (mg) | 2.0 | Aids in iron absorption and connective tissue formation. |
| – Manganese (mg) | 3.8 | Important for metabolism and bone formation. |
| – Selenium (mcg) | 3.3 | Contributes to antioxidant defense and thyroid function. |
| Vitamins | Contains key vitamins that enhance energy production and immunity. | |
| – Vitamin C (mg) | 0.0 | Lacks vitamin C; pair with citrus fruits or vegetables to meet daily requirements. |
| – Thiamin (B1) (mg) | 0.691 | Supports energy production and nerve health. |
| – Riboflavin (B2) (mg) | 0.251 | Aids in cellular energy production and eye health. |
| – Niacin (B3) (mg) | 2.587 | Promotes healthy skin and a well-functioning nervous system. |
| – Vitamin B6 (mg) | 0.569 | Essential for protein metabolism and brain health. |
| – Folate (mcg) | 303.0 | Crucial for DNA synthesis and red blood cell formation. |
| – Vitamin B12 (mcg) | 0.0 | Naturally absent in soy meal; supplementation may be required for vegan diets. |
| – Vitamin A (mcg) | 2.0 | Contributes minimally to vision and skin health. |
| – Vitamin E (mg) | 0.0 | Lacks vitamin E; complement with nuts or seeds for antioxidant benefits. |
| – Vitamin D2 (mcg) | 0.0 | Does not provide vitamin D; include fortified foods or sunlight exposure in the diet. |
Key Highlights
- High Protein Content: With nearly 50g of protein per 100g, soy meal is an excellent choice for those aiming to increase their protein intake, such as athletes or individuals following plant-based diets.
- Rich in Minerals: This ingredient offers a powerhouse of essential minerals, including calcium, magnesium, and potassium, which are critical for bone, nerve, and cardiovascular health.
- Low Fat and Sodium: The minimal fat and sodium levels make it ideal for heart-friendly and low-sodium dietary plans.
Allergen Information
- Soy: As it is derived from soybeans, this product is a major allergen and may not be suitable for individuals with soy allergies.
- Cross-Contamination Risks: Ensure the soy meal is processed in a facility free from other allergens if cross-contamination is a concern.
Dietary Preferences
- Vegetarian and Vegan-Friendly: Naturally plant-based, making it suitable for vegan and vegetarian diets.
- Gluten-Free: As long as no cross-contamination occurs, it is inherently gluten-free.
- Low-Carb and Sugar-Free: A good option for individuals on low-carb or sugar-restricted diets.
Usage Recommendations
- Cooking and Baking: Add to soups, stews, or baked goods for an extra protein boost.
- Smoothies: Blend with other ingredients to create high-protein smoothies.
- Meat Alternatives: Use as a base in creating vegan meat substitutes like patties or nuggets.
Conclusion
Defatted soy meal is a versatile, nutrient-rich ingredient suitable for a wide range of dietary preferences. Its high protein content and abundant minerals make it a valuable addition to meals, especially for those seeking plant-based nutrition. Always check labels for allergen and processing information to ensure it aligns with your dietary needs.
