Soy Nut Nutrition

Soy nuts are made from soybeans that have been soaked in water and then roasted. Soy nuts make great snacks, but they're also available in soy nut butter that is much like peanut butter. Soy nuts come in various flavors and are a good heart-healthy choice.

How Many Calories Are in Soy Nuts?

The serving size of soy nuts is one ounce. One serving has approximately 128 calories with 55 calories from fat. The other 73 calories come from carbs and protein.

Other Soy Nut Nutrition Information

A serving of soy nuts has 387 mg of potassium and 40 mg of calcium. It also has 2 grams of fiber and 9 grams of carbohydrates.  Soy nuts are very rich in protein and pack 11 total grams. Soy nuts contain phytoestrogens, or plant estrogens, that behave similarly to the female hormone. Soy is not harmful for men, but can be helpful for women experiencing menopausal symptoms such as night sweats and hot flashes. 

Why Soy Nuts Are Heart Healthy

Soy nuts are good for your heart because they may be used in place of less healthy protein options that contain saturated fat and cholesterol. Soy nuts also contain fiber and a variety of other vitamins and minerals. One of the greatest potential benefits of soy nuts for heart patients is its action on cholesterol. Eating 25 grams of soy protein per day can reduce bad cholesterol (LDL) by up to 10%.

Each percentage point that cholesterol is lowered equates to a 2% reduction in risk of heart disease. Not only can soy protein lower bad cholesterol, it can raise good cholesterol (HDL). High HDL levels are more important to heart health than low bad cholesterol (LDL) levels and total cholesterol.