Soy foods are a staple in plant-based and flexitarian diets, prized for protein, isoflavones, and fiber. But not all soy products are equally fibrous: a cup of boiled edamame delivers roughly 5 g of fiber, while firm tofu contains under 1 g per 100 g. If a nutrition label lists fiber per serving, comparing products can be awkward because serving sizes vary. This soybean fiber density calculator converts any label's fiber value into grams of fiber per 100 g.
Just enter the serving size in grams or ounces, the grams of fiber per serving, and the number of servings you ate. The tool instantly returns fiber per 100 g, total fiber in your portion, and the % Daily Value. Use it when choosing between tofu, tempeh, edamame, soy milk, or soy flour, or when logging meals in your calorie tracker.
🌱 Soy Fiber Per 100g Calculator
Convert any soy food label to fiber per 100 g and see your portion's fiber total.
How to Use This Calculator
Start by picking a soy product from the dropdown — edamame, natto, tempeh, cooked soybeans, firm tofu, soy milk, or defatted soy flour. The preset fills in a typical fiber-per-100g value, but you should check your package label because brands vary. If your product is not listed, choose Custom and enter the values from the label.
Enter the serving size in grams or ounces and the grams of fiber per serving. Then enter how many servings you plan to eat. Click Calculate to see fiber density, total fiber for your portion, and the % Daily Value based on the FDA’s 28 g reference. Use the Reset button to clear everything and start a new food.
Calculation Method
The calculator uses a straightforward proportion. If a label says a serving weighs W grams and contains F grams of fiber, the fiber density is:
For example, a package of tempeh lists a serving as 85 g with 7.7 g of fiber. The math is (7.7 ÷ 85) × 100 = 9.1 g per 100 g. That is a fairly fiber-dense soy food. The total fiber in your portion is simply fiber per serving multiplied by the number of servings. The Daily Value percentage is then fiber per 100 g divided by 28 g (the reference amount for a 2,000-calorie diet), multiplied by 100.
Soy Food Fiber Reference Table
These are approximate values compiled from common nutrition databases. Use them to get a feel for where your favorite soy food falls.
| Soy food | Fiber per 100 g | Notes |
|---|---|---|
| Defatted soy flour | ~17.5 g | Very fiber-rich; used in baked goods |
| Tempeh | ~9.0 g | Fermented whole soybean cake |
| Cooked soybeans | ~6.0 g | Boiled mature soybeans |
| Natto | ~5.4 g | Fermented soybeans |
| Edamame | ~5.0 g | Immature green soybeans |
| Soy milk | ~0.6 g | Mostly water; check added fiber |
| Firm tofu | ~0.3 g | Coagulated soy curd, low fiber |
These are ballpark figures; actual values vary by brand and preparation.
Worked Examples
Label: 1 cup (155 g) edamame = 8 g fiber.
Fiber per 100 g = (8 ÷ 155) × 100 = 5.2 g.
If you eat 2 servings, total fiber = 8 × 2 = 16 g.
Daily Value per 100 g = (5.2 ÷ 28) × 100 ≈ 19%.
Label: 4 oz (113 g) firm tofu = 0.3 g fiber.
Fiber per 100 g = (0.3 ÷ 113) × 100 ≈ 0.27 g.
That is much lower than edamame — good to know if you are using tofu as your main source of fiber.
Tips & Best Practices
Frequently Asked Questions
Is soy a good source of fiber? It depends on the form. Fermented whole-bean products like natto and tempeh carry more fiber than processed tofu or soy milk. Defatted soy flour is especially concentrated. For daily reference, many adults aim for 25–38 g of fiber, and the FDA uses 28 g as the Daily Value. This Harvard guide has more detail: The Nutrition Source: Fiber.
Why does tofu have so little fiber? Making tofu removes the soybean hulls and much of the insoluble fiber, leaving mostly protein and fat. That is why tofu is not a strong fiber source even though the soybean itself is quite fibrous.
Can I use this calculator for other foods? Yes — the same proportion works for any packaged food where you know the serving weight and fiber grams. If you are counting calories in edamame, the edamame calorie calculator pairs well with this one.