Posted on 14 Comments

Soy Nuts Nutrition

soy nut nutritionSoy Nuts Nutrition

Let me start by saying I love soy nuts–other soy products–not so much.

Soy nuts are roasted or baked soybeans. They can make a tasty snack that’s rich in healthy protein and other nutrients. Soy nuts are a very nutrient dense food. They pack lots of nutrients in a very small serving. Eating small amounts of soy nuts is a healthful and easy way to boost your daily intake of a variety of important nutrients–including protein.

Soy Nuts Nutrition

Nutrient Density

A 1/4 cup serving of dry-roasted soy nuts contains 194 calories.  One fourth cup is not a lot, but that ¼ cup contains concentrated protein, fiber, vitamins and minerals and Omega-3 and Omega-6 fatty acids.

A 1/4 cup serving of soy nuts contains:

17 grams of protein (complete)

14.1 grams of carbohydrates

3.5 grams of dietary fiber

9.3 grams of fat (including Omega-3 and Omega-6 fatty acids)

Plus, soy nuts contain many minerals, such as  iron, magnesium, phosphorus, potassium and zinc. And, vitamins such as vitamins K, B-1, B-2 and B-6 .


Soybeans are one of the few plant proteins that provide complete protein–having all the essential amino acids. Because soy nuts are roasted soybeans, they are a source of  complete, high-quality plant proteins.  Having complete protein is especially important for vegans and vegetarians, since they are limited in sources for these essential amino acids. Being a pescatarian, they are one of my favorite sources of complete protein. If you  are wondering how much protein you need, see Protein and Women .


The dietary fiber in soy nuts aids in digestion and can help to keep blood cholesterol and blood sugar levels within a healthy range.

The Good Fats

Soy nuts contain no cholesterol and only 1.3 grams of saturated fat per serving. Plus, the ratio of monounsaturated fats to polyunsaturated fats  helps to raise blood levels of HDL cholesterol (the good kind) and lower LDL cholesterol levels (the bad kind).  The Omega-6 fatty acids in soy nut further improve cholesterol levels by helping to break down cholesterol deposits in your bloodstream.  All of this combined makes soy nuts a heart healthy snack. The Omega-3 fatty acids in soy nuts are essential to the health of your skin and tissues as well.


Isoflavones are similar to the hormone estrogen. Soybeans are the best natural source  of isoflavones. It has been suggested that the isoflavones in soy nuts may help to prevent cognitive decline as you age and also to help to prevent osteoporosis. There is also some evidence that soy isoflavones may reduce menopausal symptoms, hot flashes and may prevent prostate cancer.

Soy Nuts  Nutrition

Soy nuts have so many health benefits. Is there any reason not to eat soy nuts?

Of course nothing is perfect. One problem is that the roasting process may destroy as much as 50 percent of the essential amino acids in soybeans. Therefore, you should not rely entirely on soy nuts for your essential amino acid requirements.

What’s more, in some roasting procedures, various types of oil is added.  Trans fats from hydrogenated oils increase LDL cholesterol and lower HDL cholesterol.

Then there is the salt and other seasonings. Some types of soy nuts contain a high amount of salt, along with various flavors and other seasonings. Excessive salt intake may be a contributing factor to high blood pressure.

Another issue is that much of the soy products produced are genetically modified. There is controversy over the safety of GMOs. There are many serious known (and potential) ramifications that affect our health and the environment, as well as economic concerns.

As with most foods, there are many choices when buying soy nuts. It’s important to look at the ingredients and labeling and know what you are looking for.  Then you can decide if a particular brand or variety is a good choice for you. The serving size may vary among different brands, so if you are comparing brands, be sure to check the labels for serving size before comparing nutritional factors. 

Myself, I look for “100% Organic”, “Certified Organic”, and “USDA Organic” labels. Organic products do not contain GMO ingredients.

Depending what you are looking for, you may like to try some of these soy nut options.

soy nuts nutritionsoy nuts nutritionsoy nuts nutrition

Not everyone can eat soy nuts (or soy in general). Some people experience allergic reactions or gastrointestinal distress. Because soy contains phytoestrogens–plant based estrogen–over consumption of soy products may cause unbalanced hormones.

Soy Nuts Nutrition

For most of us, eating small amounts of soy nuts is a healthful, tasty and easy way to boost daily intake of a variety of important nutrients–including protein.

Try adding soy nuts to your diet. Let me know what you think.



14 thoughts on “Soy Nuts Nutrition

  1. Great information on soy products. I have found in my research, that soy products are a bad idea for men because they are testosterone killers. Makes sense for women since they don’t want a lot of testosterone anyway.Soy in small amount might be ok but I don’t think it should be considered a staple in your diet.
    Thanks again for the useful information.

    1. Hi Curtis,
      Thanks for your thoughts on Soy Nuts Nutrition. Always happy to hear from men!

  2. Wow, this is amazing thanks for this. I’ve been thinking about implementing Soy Nuts into my diet lately but never new how much nutrition they had and how much calories I would be consuming. You’ve done a great job with this, because since it offers so much benefits without a large amount of calories I’m going to be eating a 1/4 cup daily and see how I go. Cheers 🙂

    1. Hi Brandon,
      I’m happy to have helped you learn more about Soy Nuts and their Nutrition. I’d love to hear what you think of Soy Nuts when you incorporate them into your diet and how you eat them–alone or with/in something.

  3. Good post about soy nuts. It is actually good for health and other major benefits. We eat here in almost in every form ,from roasted to cooked .

    1. Hi Ganesh
      Thanks for taking the time to read Soy Nuts Nutrition and leaving a comment. Yes, soy comes in many forms and does have healthful benefits.

  4. Hello Sandra,

    I know protein and fiber are both very important and most people fall off the wagon of healthy eating when they end up getting too many “empty” calories like you get in white crackers, chips etc. Soy nuts sound like a great snack. I love fresh edamame (soybeans) so I am sure the roasted soy beans would be great as well. I also like that they have high natural levels of minerals since I have low levels of those.

    I also look for organic because I don’t want the GMOs or pesticides in my food.

    1. Hi Jessica
      Thanks for taking the time to leave a comment. Yes, soy nuts are a great snack and do offer excellent benefits. Stangely, soy nuts do not taste at all like edamame! They are actually made from a different type of soybean.

  5. Hi Sandra,
    Great post, I have never heard of soy nuts before but 17g of protein in a quarter cup is massive!! I like to go the gym and hit the weights and I’m sick of eating chicken and eggs, looks like these soy nuts could be a winner.

    Also, my mother is a vegetarian, I’ll have to get her some as well 🙂

    Thanks, Anthony

    1. Hi Anthony
      Soy nuts are a great portable high protein snack. Easier than carrying around eggs and chicken around the gym!

  6. Great post! Informative read.

    1. Thanks! Happy you enjoyed the info on soy nuts nutrition.

  7. Is soy butter as good nutritionally as soy nuts?

    1. Hi Bryce,
      It would depend on what other ingredients are in the soy nut butter. Some contain sugar and other ingredients besides roasted soy nuts.

Leave a Reply

Your email address will not be published. Required fields are marked *