6 Impressive Benefits of Soy Nuts

1) They are high in protein and essential fatty acids (EFAs).

2) They contain phytoestrogens which have been shown to reduce estrogen levels.

3) They are rich in minerals such as iron, zinc, magnesium, calcium and potassium.

4) Soy nuts are low in saturated fat (SFA), cholesterol and sodium.

5) Soy nuts are a good source of monounsaturated fats (MUFAs).

6) They are a good source of vitamin E, selenium, manganese and fiber.

In addition to these benefits, they are easy to digest and provide energy when eaten regularly. Also they offer protection against certain types of cancer due to their high content of polyunsaturated fatty acids (PUFAs).

The following infographic shows the nutritional profile of soy nuts:


How to Eat Soy Nuts?

There are several ways to eat soy nuts. Some people prefer them raw while others like them roasted or fried. They can also be eaten as a snack straight out of the bag or mixed in with a salad. They can also be used as a substitute for meat to add flavor and texture to stews, soups and casseroles.

They can be eaten as a meal replacement during the day for breakfast, lunch or dinner. They are very versatile and can be used in baking too.


Soy nuts can be roasted to add an extra crunchy texture to them. They can be roasted in an oven at 425 degrees F for around 10 to 15 minutes depending on how crunchy you want them to be. Stir frequently so that they do not burn.


They can also be fried to bring out a nuttier flavor. To fry, add some oil or butter (preferably organic) in a pan and heat it to medium heat.Add the soy nuts and fry until they are crunchy.


The process of sprouting can be used to grow a plant from the seed of a nut or grain. This plant can then be used in salads, sandwiches and other recipes. The process of sprouting does take time, anywhere from 2 to 5 days.

Whole Foods

Soy nuts can be eaten as a whole food to increase your intake of EFAs and other nutrients. They also make great snacks between meals.

Soy Nuts vs Almonds

Soy nuts are a great alternative to all tree nuts. They can be eaten in place of other nuts in recipes and as snacks. They also offer some unique benefits of their own including high protein, EFAs and phytoestrogens.

Soy Nuts VS Peanuts

Soy Nuts are not related to peanuts at all. They are more closely related to beans and peas. They are not used in the same way as peanuts which are mainly used as a snack food.

Soy Nuts Nutrition Facts

Below is the nutrition value of 100 grams of soy nuts.

Sources & references used in this article:

The effect of soy nuts on glycemic control, lipid profile and insulin-resistance in type 2 diabetic patients by A Sedaghat, H Shahbazian, F Haidari… – Open Journal of …, 2015 – scirp.org

Nutritional Profile and Benefits of Hemp Seed, Nut and Oil by G Leson – 2003 – aboutmanythings.org

Isoflavones: anti-inflammatory benefit and possible caveats by J Yu, X Bi, B Yu, D Chen – Nutrients, 2016 – mdpi.com

Perceived health benefits and soy consumption behavior: two-stage decision model approach by W Moon, SK Balasubramanian, A Rimal – Journal of Agricultural and …, 2005 – JSTOR

Nuts as part of a healthy cardiovascular diet by SD Nash, DT Nash – Current atherosclerosis reports, 2008 – Springer

The role of soy in vegetarian diets by M Messina, V Messina – Nutrients, 2010 – mdpi.com