Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Soy Crunchy Nuts Calories
High protein, source of fiber, plant-based snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Soy Crunchy Nuts (30 g) has 135 calories. That works out to 450 calories per 100 g. It contains 9.1 g of carbs, 11.9 g of protein, 5.9 g of fat and 2.8 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Soy Crunchy Nuts Nutrition Facts
Selected: 1 piece (medium) · 30 g
135
KCAL / 30G
Carbs
9.1g
· 3% DV
Protein
11.9g
· 24% DV
Fat
5.9g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 35% · Fat 38%
Soy Crunchy Nuts nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 11.9 g | 24% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Soy Crunchy Nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 135 kcal |
| 1 piece (small) | 15 g | 68 kcal |
| 1 serving (medium) | 40 g | 180 kcal |
| 1 piece (large) | 50 g | 225 kcal |
| 1 serving (large) | 60 g | 270 kcal |
| 1 cup (medium) | 70 g | 315 kcal |
| 1 pack (medium) | 80 g | 360 kcal |
| 100 g | 100 g | 450 kcal |
| 1 cup (large) | 100 g | 450 kcal |
| 1 pack (large) | 120 g | 540 kcal |
Calculated from 450 calories per 100 g.
Frequently Asked Questions About Soy Crunchy Nuts
What are Soy Crunchy Nuts?
Soy Crunchy Nuts are usually roasted soybeans made crisp for snacking. Despite the word “nuts,” they are legumes, not tree nuts, and can be eaten on their own or added to salads and other dishes.
How are Soy Crunchy Nuts made?
Soy Crunchy Nuts are generally made by roasting soybeans until crisp. Plain versions may contain little beyond soybeans, while seasoned versions can include salt, oil, or flavorings; the exact process varies by product.
Are Soy Crunchy Nuts healthy?
Yes, Soy Crunchy Nuts provide plant-based protein and fiber, making them a substantial snack. They can be useful between meals, but heavily salted or flavored varieties may add more sodium than plain ones.
Are Soy Crunchy Nuts the same as edamame?
No. Soy Crunchy Nuts are typically roasted and dried until crisp, whereas edamame is immature green soybeans, usually boiled or steamed and eaten soft. They come from the same plant but differ in maturity, preparation, and texture.
Are Soy Crunchy Nuts actually nuts?
No, Soy Crunchy Nuts are soybeans, which are legumes, not tree nuts. The “nuts” part of the name describes their crunchy snack style, not their botanical family.
Can you eat Soy Crunchy Nuts raw?
Soy Crunchy Nuts sold as a snack are generally already roasted and ready to eat. They are not the same as raw soybeans, which should not be eaten uncooked; follow the preparation instructions if the product is not ready-to-eat.
Do Soy Crunchy Nuts cause gas?
They can cause gas or bloating in some people because soybeans contain fermentable carbohydrates. If Soy Crunchy Nuts bother your digestion, try a smaller amount, eat them slowly, or avoid them if symptoms persist.
Do Soy Crunchy Nuts raise estrogen levels?
No, eating Soy Crunchy Nuts does not act like taking estrogen. Soy contains isoflavones, plant compounds that can interact weakly with estrogen receptors, but ordinary soy foods are not shown to feminize men or disrupt hormones in most people.
Can Soy Crunchy Nuts replace meat?
Soy Crunchy Nuts can add plant protein to a meal, but they work better as one component than as a complete meat replacement. Pair them with other foods, such as grains and vegetables, for a more balanced meal.
How should you store Soy Crunchy Nuts?
Keep Soy Crunchy Nuts in a tightly sealed container in a cool, dry place so they stay crisp. Moisture can soften them, and a rancid smell or off taste means they should be discarded.
Soy Crunchy Nuts Vitamins & Minerals
Vitamins
Biotin
6.6µg · 22% DV
B1
0.26mg · 22% DV
Folate
63µg · 16% DV
Vitamin K
14.1µg · 12% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
195mg · 28% DV
Manganese
0.63mg · 27% DV
Magnesium
68mg · 16% DV
Potassium ⭐
539mg · 16% DV
Sodium
0.6mg · 0% DV
Soy Crunchy Nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy Crunchy Nuts
To burn the 135 calories in 1 piece (medium) (30 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 Crunchy Nuts?
Soy Crunchy Nuts are made from soybeans that have been roasted until crisp. Despite the name, they are not tree nuts: soybeans are the main ingredient, and the crunchy pieces are commonly eaten as a snack or used as a topping.
Their roasted flavour and firm crunch work well for nibbling between meals, serving with drinks, or adding to salads and grain bowls. They are a plant-based source of protein and fibre; a 100 g portion provides 39.5 g of protein. Pair them with fresh fruit for a more varied snack, or use a small handful to add crunch to a meal. If your variety is heavily seasoned, balance it with plainer foods.
How Nutritious Is Soy Crunchy Nuts?
Nutrient density
Very 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
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 Soy Crunchy Nuts Processed?
NOVA 2
Minimally 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 Crunchy Nuts Contain Allergens?
Contains these allergens:
Which Diets Is Soy Crunchy Nuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soy Crunchy Nuts Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.26g
POLYUNSATURATED
3.57g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
Compare Soy Crunchy Nuts
Foods Similar to Soy Crunchy Nuts
Have another question about Soy Crunchy Nuts?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.