Soy Nuts

Soy nuts’ crunchy texture and nutty flavor make them an interesting addition to salads and grain dishes.

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Soy nuts are whole soybeans that have been soaked and roasted to produce a crunchy snack food.

Varieties

Soy nuts are available salted and unsalted and also with a variety of spices and flavorings added.

Buying and storing tips

Soy nuts are found in natural foods stores and grocery stores, often near the snack food items. Keep them refrigerated for up to two months or in the freezer in a tightly sealed container for up to three or four months.

Availability

Soy nuts are available year-round.

Preparation, uses, and tips

Soy nuts are a snack item. Because of their crunchy texture and nutty flavor, they also make an interesting addition to salads and grain dishes. Soy nuts can be mixed with nuts, dried fruit, and chocolate chips to make trail mix or other snack mixes, and they can be added to baked goods, such as chocolate chip cookies.

Soy nuts are easily made at home by soaking dry soybeans in enough water to cover for three hours. Then drain and spread in one layer on a well-oiled cookie sheet. Roast at 350°F (190°C), stirring often, until well-browned. Salt to taste and store in an airtight container.

Nutritional Highlights

Soy nuts (dry roasted), 1/2 cup (86g)
Calories: 387
Protein: 34g
Carbohydrate: 28g
Total Fat: 18.6g
Fiber: 7.0g
*Excellent source of: Folate (176mcg), Magnesium (196mg), Riboflavin (0.65mg), and Thiamine (0.37)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Health benefits and concerns for soy foods
Many health benefits and concerns associated with this food are applicable to other soy foods. Read about health benefits and concerns for soy foods for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.