Soy nuts are crunchy, salty and easy to carry. But are soy nuts good for you? Here is what is in them, how they compare to other snacks, and who should skip them.
What are soy nuts?
Soy nuts are whole mature soybeans that are soaked or cooked, then roasted until crunchy. They are a legume, not a tree nut. You may also see them called roasted soybeans or soya nuts.
What is in a serving of soy nuts?
A 1 oz serving of Standing Tall roasted soy nuts has:
- 12g of plant protein
- 0g of sugar in Sea Salt and Salt & Pepper (not a low calorie food). Chili Lime adds a trivial amount of sugar.
- No gluten, dairy or animal ingredients
Check the Nutrition Facts panel on each bag for the full numbers, including calories, fat, fiber and sodium.
Soy is a complete protein
Soy contains all nine essential amino acids. That makes it a complete protein, which is rare among plant foods. Most beans, nuts and grains are low in at least one essential amino acid.
Protein quality is measured with a score called PDCAAS. The FDA uses it for protein claims on food labels. Roasted soybeans score 0.91. Beef scores 0.92.
How soy nuts compare to other crunchy snacks
| Snack | Serving | Protein |
|---|---|---|
| Standing Tall roasted soy nuts | 1 oz | 12g |
| Pumpkin seeds | 1 oz | about 8g |
| Peanuts | 1 oz | about 7g |
| Almonds | 1 oz | about 6g |
| Roasted chickpeas | 1 oz | about 5g |
| Potato chips | 1 oz | about 2g |
Values for snacks other than Standing Tall are typical amounts from USDA FoodData Central. Brands vary, so check your label.
Are roasted soy nuts a good snack?
As part of a balanced diet, roasted soy nuts are a solid snack choice. They bring plant protein and crunch with little or no sugar, depending on the flavor. A few things to keep in mind:
- Portion them. Soy nuts are filling but not low in calories. Pour one serving into a bowl instead of eating from the bag.
- Watch the seasoning. Flavored soy nuts vary in sodium. Compare labels if you are watching salt.
- Mix it up. Pair soy nuts with fruit or vegetables for a more complete snack.
Who should skip soy nuts?
Soy is one of the major food allergens. Skip soy nuts if you have a soy allergy. If you have a medical condition or questions about soy in your diet, talk to your doctor or a registered dietitian.
Ways to eat soy nuts
Eat them straight from the bag, toss them on a salad in place of croutons, mix them into trail mix, or sprinkle them on yogurt. Try Sea Salt, Chili Lime or Salt & Pepper. For a side-by-side look, see soy nuts vs edamame vs roasted chickpeas.
Frequently asked questions
Are soy nuts actually nuts?
No. Soy nuts are roasted soybeans, a legume. They are not tree nuts.
Are soy nuts a complete protein?
Yes. Soy contains all nine essential amino acids. Roasted soybeans score 0.91 on PDCAAS.
How many soy nuts should I eat?
Start with one serving, which is 1 oz. Check the bag for the serving size.
Are soy nuts vegan and gluten free?
Standing Tall roasted soy nuts are vegan and gluten free. Flavored soy nuts from other makers can contain wheat or dairy, so check the label.
The bottom line
Roasted soy nuts give you crunch and a complete plant protein with little or no sugar, in a snack that fits in a desk drawer or gym bag. Keep the portion in check and they are an easy swap for chips.
