Soy nuts: Nutrition Facts
Generic food Beans and Legumes
Soy nuts contains 469 kcal per 100 g. A 1 medium single serving bag (57 g) provides about 267 kcal.
Roughly 45% of its calories come from fat, with 31% from protein and 24% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in beans, peas, legumes on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 92% of the Daily Value for copper, 53% of the Daily Value for Folate (B9) and 42% of the Daily Value for Vitamin K.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 469 kcal | |
| Total fat C | 25.4 g | 33% |
| Saturated fat C | 3.7 g | 18% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 163 mg | 7% |
| Total carbohydrates C | 30.2 g | 11% |
| Dietary fiber C | 17.7 g | 63% |
| Total sugars C | 4.2 g | |
| Protein C | 38.6 g | 77% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 2.2 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.91 mg | 6% |
| Vitamin K C | 50.4 µg | 42% |
| Thiamin (B1) C | 0.1 mg | 8% |
| Riboflavin (B2) C | 0.15 mg | 11% |
| Niacin (B3) C | 1.4 mg | 9% |
| Vitamin B6 C | 0.21 mg | 12% |
| Folate (B9) C | 211 µg | 53% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 124 mg | 23% |
| Calcium C | 138 mg | 11% |
| Iron C | 3.9 mg | 22% |
| Magnesium C | 145 mg | 35% |
| Phosphorus C | 363 mg | 29% |
| Potassium C | 1,470 mg | 31% |
| Zinc C | 3.1 mg | 29% |
| Copper C | 0.83 mg | 92% |
| Selenium C | 19.1 µg | 35% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 31%
- Carbohydrates 24%
- Fat 45%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein38.6 gin the top quarter of beans, peas, legumes (median 8.3 g)
- Fiber17.7 gin the top quarter of beans, peas, legumes (median 7.2 g)
- Sugars4.2 gin the top quarter of beans, peas, legumes (median 1.6 g)
- Fat25.4 gin the top quarter of beans, peas, legumes (median 6.8 g)
- Saturated fat3.7 gin the top quarter of beans, peas, legumes (median 0.95 g)
- Sodium163 mgin the lowest quarter of beans, peas, legumes (median 237 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.6 g |
|---|---|
| Polyunsaturated fat C | 14.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 12.6 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.071 g |
| SFA 16:0 C | 2.7 g |
| SFA 18:0 C | 0.91 g |
| MUFA 18:1 C | 5.5 g |
| PUFA 18:3 C | 1.7 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.071 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 120 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 211 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peanut flour, low fat | 428 | 33.8 g | 31.3 g | 21.9 g |
| Soybeans, mature seeds, roasted, salted Cooked | 469 | 38.6 g | 30.2 g | 25.4 g |
| Soybeans, mature seeds, roasted, no salt added Cooked | 469 | 38.6 g | 30.2 g | 25.4 g |
| Bacon bits, meatless | 476 | 32 g | 28.6 g | 25.9 g |
| Soy flour, full-fat, roasted Cooked | 439 | 38.1 g | 30.4 g | 21.9 g |
| Soy flour, full-fat, raw Raw | 434 | 37.8 g | 31.9 g | 20.7 g |
| Soybeans, mature seeds, raw Raw | 446 | 36.5 g | 30.2 g | 19.9 g |
| Soybeans, mature seeds, dry roasted Cooked | 449 | 43.3 g | 29 g | 21.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in soy nuts?
100 g of soy nuts has 469 kcal. 1 medium single serving bag (57 g): about 267 kcal. 1 small single serving bag (28 g): about 131 kcal. 1 large single serving bag (85 g): about 399 kcal.
Is soy nuts high in protein?
Soy nuts contains 38.6 g of protein per 100 g (77% of the 50 g Daily Value), or 22 g in 1 medium single serving bag (57 g). About 31% of its calories come from protein. Compared with other beans, peas, legumes, that is among the highest quarter (median 8.3 g).
How many carbs are in soy nuts?
Soy nuts has 30.2 g of total carbohydrates per 100 g, including 17.7 g of fiber and 4.2 g of sugars.
How much fat is in soy nuts?
Soy nuts contains 25.4 g of fat per 100 g, of which 3.7 g is saturated (18% of the Daily Value).
What vitamins and minerals does soy nuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (92% DV), Folate (B9) (53% DV), Vitamin K (42% DV), selenium (35% DV) and magnesium (35% DV). The full list is in the vitamins and minerals table above.
How much sodium is in soy nuts?
100 g contains 163 mg of sodium, 7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707433. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.