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Food Guide

Soy Nuts

Buying Tips

Soy nuts are found in natural foods stores and grocery stores, often near the snack food items.

Varieties

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

Preparation, Uses, & 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.

Storing

Keep them refrigerated for up to two months or in the freezer in a tightly sealed container for up to three or four months.

Nutrition 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)

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–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. Information expires December 2020.