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Soy Lecithin Calories
Plant-based emulsifier, source of fatty acids and phospholipids
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Soy Lecithin (7 g) has 53 calories. That works out to 763 calories per 100 g. It contains 0.4 g of carbs, 0 g of protein, 6.5 g of fat and 0 g of fiber. Its 42 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Soy Lecithin Nutrition Facts
Selected: 1 tablespoon (medium) · 7 g
53
KCAL / 7G
Carbs
0.4g
· 0% DV
Protein
0g
· 0% DV
Fat
6.5g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 0% · Fat 97%
Soy Lecithin nutrition facts table · 1 tablespoon (medium) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0.35 mg | 0% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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 Tablespoon of Soy Lecithin?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 7 g | 53 kcal |
| 1 teaspoon (small) | 2.5 g | 19 kcal |
| 1 serving (small) | 5 g | 38 kcal |
| 1 serving (large) | 10 g | 76 kcal |
| 2 tablespoon (large) | 14 g | 107 kcal |
| 1 ounce (medium) | 28 g | 214 kcal |
| 100 g | 100 g | 763 kcal |
| 1 pack (medium) | 100 g | 763 kcal |
Calculated from 763 calories per 100 g.
Frequently Asked Questions About Soy Lecithin
What is soy lecithin used for?
Soy lecithin is used as an emulsifier to help ingredients such as oil and water stay mixed. Food makers add it to products including chocolate, baked goods, and sauces; it is also sold as a dietary supplement.
Is soy lecithin bad for you?
Soy lecithin is generally considered safe in the small amounts used in foods. Larger supplement amounts can cause digestive symptoms such as nausea or diarrhea, so follow the directions on the product rather than taking more.
Why is soy lecithin in chocolate?
Soy lecithin helps chocolate flow more smoothly during manufacturing by helping cocoa solids and cocoa butter mix evenly. This makes chocolate easier to process and can improve its texture without needing as much cocoa butter.
Is soy lecithin the same as soybean oil?
No. Soy lecithin is a mixture of phospholipids separated during soybean-oil processing, while soybean oil is mostly fat. They come from the same crop but have different compositions and uses in foods.
Can people with a soy allergy eat soy lecithin?
People with a soy allergy should avoid soy lecithin unless their allergy specialist advises otherwise. It may contain small amounts of soy protein, which can trigger a reaction in some people; do not assume it is safe because it is an emulsifier.
What is the difference between soy lecithin and sunflower lecithin?
Soy lecithin comes from soybeans, while sunflower lecithin comes from sunflower seeds; both help emulsify foods. Sunflower lecithin is a common alternative for people avoiding soy, though the product’s ingredient information still matters.
Can you cook with soy lecithin?
Yes, soy lecithin can be used in home cooking and baking to help emulsify sauces, dressings, or doughs. Use a food-grade product and add it gradually, since the amount needed varies with the recipe and product form.
Does soy lecithin contain estrogen?
No, soy lecithin is not estrogen. It may contain trace soy isoflavones, but it is mainly made up of phospholipids; it should not be treated as a hormone or as a way to change hormone levels.
Does soy lecithin increase breast milk supply?
There is not strong evidence that soy lecithin increases breast milk supply. It is sometimes suggested for recurrent plugged ducts, but evidence for that use is limited; ask a lactation professional or clinician before using it for a breastfeeding concern.
How much soy lecithin should you take?
There is no single established supplement dose of soy lecithin for everyone. Products differ in strength and form, so follow the instructions on your specific product and avoid exceeding them, especially if you develop digestive symptoms.
Soy Lecithin Vitamins & Minerals
Vitamins
Vitamin E
0.36mg · 2% DV
B1
0.01mg · 1% DV
Folate
1.05µg · 0% DV
B5
0.01mg · 0% DV
Minerals
Phosphorus
42mg · 6% DV
Magnesium
9.1mg · 2% DV
Manganese
0.04mg · 2% DV
Copper
0.01mg · 1% DV
Potassium ⭐
21mg · 1% DV
Sodium
0.35mg · 0% DV
Soy Lecithin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy Lecithin
To burn the 53 calories in 1 tablespoon (medium) (7 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 Soy Lecithin?
Soy Lecithin is a blend of phospholipids derived from soybeans. It is used mainly as an emulsifier, helping ingredients such as fats and liquids stay evenly combined, rather than eaten on its own. You may find it in chocolate, baked goods, sauces and spreads, or buy it as an ingredient for home recipes.
Its flavour is mild, and it comes in forms such as powder, granules or liquid. In kitchens around the world, it is often added in small amounts to chocolate and baking mixtures; it is not usually served as a snack or side dish. Soy Lecithin is mostly fat, with little protein or carbohydrate. Measure it according to the recipe, and try it in chocolate or a sauce that needs a smoother, more even texture.
How Nutritious Is Soy Lecithin?
Nutrient density
Low
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
Low
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 Soy Lecithin 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 Soy Lecithin Contain Allergens?
Contains these allergens:
Which Diets Is Soy Lecithin Good For?
Vegan
✓ 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
Soy Lecithin Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.4g
POLYUNSATURATED
4.06g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.