1 cup (medium) of Soka (250 g) has 150 calories. That works out to 60 calories per 100 g. It contains 23.8 g of carbs, 5.5 g of protein, 3 g of fat and 2.8 g of fiber. Its 5.3 µg of Biotin covers 18% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Soka Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.5g

· 3% DV

Protein

2.2g

· 4% DV

Fat

1.2g

· 2% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 15% · Fat 19%

Soka Vitamins & Minerals

Vitamins

Biotin

2.1µg · 7% DV

0.08mg · 6% DV

0.23mg · 5% DV

B12

0.13µg · 5% DV

Minerals

Sodium

170mg · 7% DV

Iron

1mg · 6% DV

Calcium

54mg · 5% DV

Phosphorus

38mg · 5% DV

How Nutritious Is Soka?

Nutrient density

Medium

55/ 100

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

Medium

43/ 100

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.

Soka Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Soka

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Soka 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 Soka Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Soka Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Soka Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

Compare Soka

🥣vs🧴

Soka vs Hawthorn Vinegar42 kcal more per 100 g

→🥣vs🌯

Soka vs Tantuni150 kcal fewer per 100 g

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Soka vs Chicken Wrap135 kcal fewer per 100 g

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Soka vs Protein Bar290 kcal fewer per 100 g

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Foods Similar to Soka

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Soka

How many calories are in Soka?

Soka contains 60 calories per 100 g. The same amount provides 2.2 g of protein, 9.5 g of carbohydrates, and 1.2 g of fat.

Is Soka suitable for a vegetarian diet, and what is its glycemic index?

Soka is compatible with vegetarian, Mediterranean, flexitarian, and omnivorous diets. Its glycemic index is 45, but it is a processed food that contains dairy and gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026