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Oil-free soy mince Calories
High-protein, oil-free plant-based mince alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-free soy mince (170 g) has 204 calories. That works out to 120 calories per 100 g. It contains 17.2 g of carbs, 29.2 g of protein, 4.1 g of fat and 9.9 g of fiber. Its 0.6 mg of Copper covers 72% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oil-free soy mince Nutrition Facts
Selected: 1 cup (medium) · 170 g
204
KCAL / 170G
Carbs
17.2g
· 6% DV
Protein
29.2g
· 58% DV
Fat
4.1g
· 5% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 52% · Fat 17%
Oil-free soy mince nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 9.9 g | 35% |
| Protein | 29.2 g | 58% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Oil-free soy mince?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 204 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| 1 ounce (small) | 28.4 g | 34 kcal |
| ½ cup (half) | 85 g | 102 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 serving (medium) | 170 g | 204 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1.5 cup (large) | 255 g | 306 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Oil-free soy mince
What is oil-free soy mince made from?
Oil-free soy mince is usually made from defatted soy flour that has been processed into textured protein granules. The dry granules absorb liquid and soften, giving sauces and fillings a minced texture.
How do you rehydrate oil-free soy mince?
Cover oil-free soy mince with hot water or stock and leave it until the granules soften. Drain well before frying or adding it to a recipe; stock gives it more flavor than plain water.
Can you cook oil-free soy mince without rehydrating it first?
Yes, if you add it to a fairly liquid sauce and give it time to absorb the liquid. Stir as it cooks and add more liquid if needed; in a thick sauce, dry granules may stay firm.
Why does oil-free soy mince turn mushy?
Oil-free soy mince can turn mushy when it is soaked too long or added to a dish with excess soaking liquid. Drain and gently squeeze it after softening, then briefly fry it to improve its texture.
Does oil-free soy mince taste like meat?
No, oil-free soy mince does not naturally taste like meat; its flavor is mild and its texture is the closer match. A well-seasoned sauce, stock, and browned aromatics help it work in meat-style dishes.
How do you make oil-free soy mince taste less bland?
Cook oil-free soy mince with ingredients that bring strong flavor, such as onion, garlic, tomato paste, soy sauce, or spices. Season it while frying so the granules absorb the flavors rather than relying on seasoning at the table.
Can oil-free soy mince replace ground beef in tacos or pasta sauce?
Yes, oil-free soy mince works in taco fillings and pasta sauces as a plant-based substitute. Rehydrate and drain it first, then cook it with the same aromatics and seasonings you would use for the recipe.
Should you rinse oil-free soy mince after soaking?
No, rinsing oil-free soy mince is not necessary after soaking. Drain it and gently squeeze out excess water instead; rinsing can wash away flavor and leave the granules wetter before cooking.
How should you store dry oil-free soy mince after opening?
Keep dry oil-free soy mince in an airtight container in a cool, dry place. Moisture can make the granules clump or spoil, so use a dry utensil and seal the container after each use.
Can you freeze cooked oil-free soy mince?
Yes, cooked oil-free soy mince can be frozen in a sealed, freezer-safe container. Thaw it in the refrigerator before reheating, and add a little water or sauce if the mince seems dry.
Oil-free soy mince Vitamins & Minerals
Vitamins
Biotin
7.14µg · 24% DV
Folate
91.8µg · 23% DV
B1
0.2mg · 17% DV
B6
0.27mg · 16% DV
Minerals
Copper
0.65mg · 72% DV
Manganese
1.36mg · 59% DV
Phosphorus
400mg · 57% DV
Iron
5.27mg · 29% DV
Potassium ⭐
544mg · 16% DV
Sodium
20mg · 1% DV
Oil-free soy mince Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free soy mince
To burn the 204 calories in 1 cup (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oil-free soy mince?
Oil-free soy mince is a plant-based mince alternative made from soy, usually in a textured form that is softened with water before cooking. Because it is prepared without added oil, you can choose how much fat to use in the finished dish.
Its mild flavour readily takes on seasonings, and its chewy, mince-like texture works well in pasta sauces, chilli, tacos, stuffed vegetables and savoury pies. In many kitchens, it is browned with onion and spices before being simmered with sauce. It offers protein and fibre, with 17.2 g of protein per 100 g. Pair it with vegetables, beans or whole grains for a filling meal; use a non-stick pan or a splash of stock to keep the cooking light.
How Nutritious Is Oil-free soy mince?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Very high
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oil-free soy mince Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oil-free soy mince Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free soy mince Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-free soy mince Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.82g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.