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Soy nuts Calories
Roasted soy snack, high in protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Soy nuts (30 g) has 135 calories. That works out to 450 calories per 100 g. It contains 9 g of carbs, 11.7 g of protein, 6 g of fat and 5.1 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Soy nuts Nutrition Facts
Selected: 1 piece (small) · 30 g
135
KCAL / 30G
Carbs
9g
· 3% DV
Protein
11.7g
· 23% DV
Fat
6g
· 8% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 34% · Fat 40%
Soy nuts nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 5.1 g | 18% |
| Protein | 11.7 g | 23% |
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 Small Soy nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 135 kcal |
| 1 tablespoon (medium) | 10 g | 45 kcal |
| 1 serving (medium) | 40 g | 180 kcal |
| 1 piece (medium) | 50 g | 225 kcal |
| 1 piece (large) | 70 g | 315 kcal |
| 1 cup (medium) | 90 g | 405 kcal |
| 100 g | 100 g | 450 kcal |
| 1 pack (large) | 100 g | 450 kcal |
| 1 cup (large) | 140 g | 630 kcal |
Calculated from 450 calories per 100 g.
Frequently Asked Questions About Soy nuts
Are soy nuts actually nuts?
No. Soy nuts are roasted soybeans, not tree nuts; “nut” describes their crunchy snack form. They are therefore botanically legumes, like beans and lentils, even though they are eaten much like other snack nuts.
Can you eat soy nuts every day?
Yes, most people can include soy nuts in their regular diet if they enjoy them and are not allergic to soy. They are easy to overeat as a snack, so portioning some into a bowl is more practical than eating from the bag.
Are soy nuts good for weight loss?
Soy nuts can be a filling snack because they provide protein and fiber, which may help curb hunger between meals. They do not cause weight loss by themselves, and large handfuls can add up quickly.
Do soy nuts need to be cooked before eating?
Commercial soy nuts are already roasted and ready to eat, so they do not need further cooking. Do not treat raw, dried soybeans as the same snack; they need proper preparation and cooking before eating.
What is the difference between soy nuts and roasted edamame?
Soy nuts are usually made from mature soybeans that are soaked and roasted until crisp. Roasted edamame is made from immature green soybeans, so it tends to have a different, greener flavor and is often sold with a lighter crunch.
Can soy nuts cause gas or bloating?
Yes, soy nuts can cause gas or bloating in some people because soybeans contain fermentable carbohydrates and fiber. If this happens, try a smaller serving and see whether symptoms improve; stop eating them if they trigger significant discomfort.
How do you make soy nuts crunchy at home?
Soak dried soybeans, drain them thoroughly, pat them dry, then roast them in a single layer until crisp, stirring occasionally. Drying them well before roasting helps prevent a chewy texture; add seasoning after roasting to taste.
Can soy nuts replace peanuts in recipes?
Yes, soy nuts can replace peanuts in some snacks, salads, or trail mixes when you want a similarly crunchy bite. Their flavor is milder and more bean-like, so they may not taste the same in peanut sauces or desserts.
Do soy nuts go bad, and how can you tell?
Yes, soy nuts can lose freshness as their oils become rancid. Discard them if they smell stale or paint-like, taste bitter, or have been exposed to moisture; keeping them sealed in a cool, dry place helps preserve their crunch.
Are soy nuts a good snack before a workout?
Soy nuts can work before exercise if you tolerate them well, but their fiber and fat may feel heavy close to a workout. Try them well before training rather than right beforehand, especially if you have a sensitive stomach.
Soy nuts Vitamins & Minerals
Vitamins
B1
0.27mg · 23% DV
Biotin
6µg · 20% DV
Folate
63µg · 16% DV
Vitamin K
14.1µg · 12% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.63mg · 27% DV
Phosphorus
147mg · 21% DV
Magnesium
69mg · 16% DV
Potassium ⭐
540mg · 16% DV
Sodium
3mg · 0% DV
Soy nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy nuts
To burn the 135 calories in 1 piece (small) (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 nuts?
Soy nuts are whole soybeans roasted until crisp. Despite the name, they are legumes rather than tree nuts, and they’re sold plain or seasoned as a ready-to-eat snack. Their flavour is savoury and lightly nutty, with a firm crunch. They work well by the handful between meals, alongside a drink, or scattered over salads and soups; roasted soybeans are also familiar in East Asian food traditions.
They’re a protein- and fibre-rich choice compared with many snack foods: 100 g provides 39 g of protein. For a less salty option, choose an unseasoned version, or mix a small portion with dried fruit for a varied snack.
How Nutritious Is Soy 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 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 nuts Contain Allergens?
Contains these allergens:
Which Diets Is Soy 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 nuts Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.32g
POLYUNSATURATED
3.51g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.