Here is information about soy nut nutritional value. Read about the benefits of soy nuts.

Soy Nut Nutrition

Soy nuts, the by-product of soy beans are a healthy and tasty source of nutrition, rich in protein, iron and dietary fiber. Soy beans are soaked in water, drained and then roasted or baked until crisp and brown, to give rise to a delicious snack—soy nuts. Soy nuts are similar to peanuts in terms of their flavor and texture. A great source of vitamins, antioxidants, iron and zinc, soy nuts are considered the best food for lowering the levels of bad cholesterol. Since they have no trans-fat, you can munch a handful of soy nuts at any time; be it during peak hours of office or at home. Apart from being a delicious snack item, soy nuts offer a lot of nutritional value as well, making it effective for diseases such as menopause symptoms and cholesterol. Given below is the complete list of the nutritional value of soy nuts.

Soy Nut Nutritional Value

Nutritional Value Of Soy Nuts (Per 100g Salted Soy Nuts)

Nutrient Nutritional Value
Energy 471 kcal
Water 2.0 g
Protein 35.2 g
Fat (total lipid) 25.4 g
Fatty acids, saturated 3.7 g
Fatty acids, mono-unsaturated 5.6 g
Fatty acids, poly-unsaturated 14.3 g
Carbohydrates 33.6 g
Fiber 17.7 g
Isoflavones 200 mg
Calcium 138 mg
Iron 3.9 mg
Magnesium 145 mg
Phosphorus 363 mg
Potassium 1470 mg
Sodium 163 mg
Zinc 3.14 mg
Copper 0.8 mg
Manganese 2.2 mg
Selenium 19.1 µg
Vitamin C 2.2 mg
Thiamin 0.1 mg
Riboflavin 0.145 mg
Niacin 1.41 mg
Panthotenic acid 0.45 mg
Vitamin B6 0.21 mg
Folic acid 211 µg
Vitamin B 12 0.0 µg
Vitamin A 200 IU
Vitamin E 0.91 mg

Benefits Of Soy Nuts

Plant-Based Protein
Soy nuts are powerhouses of proteins with just an ounce of soy nuts having over 11 grams of protein. This helps the soy nuts to serve as an effective replacement for dairy products and large amounts of meat. For vegans who require large amounts of protein in the diet and for those with known heart disease or high cholesterol levels, soy nuts are a viable option. For weight lifters, it is a much sought after food which helps them build muscle. The fact that it is non-perishable and can be easily transported or have to be cooked or refrigerated makes it a simple option.

Relief For Menopause Symptoms
Soy nuts contain certain substances called isoflavones which aids the estrogen to carry out its functions in the body. Soy also helps women to get relief from hot flashes and night sweats, which is the result of falling levels of estrogen in the body.

A regular intake of soy foods like soy nuts helps in reducing cholesterol and LDL which is bad cholesterol. It also creates a positive effect in fats in the blood such as triglycerides and soy foods that contain at least 6.25 grams of soy protein have been approved by the FDA which means that it helps in reducing one’s cholesterol. The specific parts of soy nuts that may act on cholesterol levels are daidzein and genistein.

Vitamins, Minerals & Antioxidants
One ounce of soy nuts contains sufficient vitamins and minerals required for a single day. Two ounces of soy nuts have 26% of Vitamin K for a single day, which promotes a healthy heart and carries out the functions of the blood. It is also the rich source of 28% of folic acid which is an essential nutrient for the development of unborn babies which makes soy nuts an essential snack for pregnant women. A powerhouse of antioxidants Omega-3 and Omega-6 fatty acids, they promote healthy cells, thus enabling them counteract the process of oxidation which damages healthy cells.

Try having a snack of two ounces of soy nuts. It provides your body four grams of fiber though the amount of fiber required for a human body differs as per gender and age. A fiber rich diet promotes colon health, weight control and prevents constipation. For dieters, it is the perfect option as it regulates the blood sugar levels and makes us feel fuller. The protein present in soy nuts prevents too-much dropping or rising of blood sugar levels which helps a person to wait longer in between the meals.

How To Use
You can relish on the salted, unsalted, roasted or dry variants of soy nuts, which are readily available all through the year, in the grocery and natural food stores. There are many ways in which soy nuts can be cooked; you can top your salads, soups and casserole dishes with roasted soy nuts. Soy nuts can be mixed with dried fruits, nuts, chocolate chips etc. to make a new yummy snack. They make an excellent combination with grain dishes as well.

Soy nuts are a rich source of minerals, vitamins, fiber and proteins. So make it a habit to include them in your diet. Hope this article familiarizes you with the nutritional value of soy nuts.