Soy nuts

What Are Soy Nuts?

Have you ever heard of soy nuts and wondered what they are? Well, you’re not alone. The name “soy nut” is a bit of a misnomer—instead of being a true nut, soy nuts are baked (or roasted!) soybeans.

Let’s dive into the world of soy nuts and explore their origin, benefits, and nutritional profile. Learn what makes soy nuts more than just a snack but a delightful addition to your healthy lifestyle.

How Are Soy Nuts Made?

In just a few steps, soybeans are transformed into soybeans — a crunchy, protein-packed snack. Let’s break down the process:

  1. Harvesting. Soybeans, the starting point for soy nuts, are harvested from soy plants when they reach maturity.
  2. Cleaning. The harvested soybeans go through a meticulous cleaning process to remove any impurities.
  3. Soaking. The soybeans are covered in water and soaked.
  4. Roasting. Next, the cleaned soybeans are roasted at high temperatures until crunchy. This roasting process enhances the flavor of the soy nuts and gives them their texture.
  5. Seasoning (Optional). Some soy nuts are seasoned with various flavors like salt, garlic, or spices to add an extra punch to the taste. The result is a delicious snack that’s packed with nutritional benefits.

The Health Benefits of Soy Nuts

Soy nuts offer plenty of health benefits that make them a standout addition to your diet. Let’s explore what makes these crunchy treats a nutritional powerhouse:

Rich in Protein

Soy nuts are an excellent source of protein, making them an ideal snack for anyone trying to add more plant protein to their diet. Protein is essential for muscle repair, immune function, and overall well-being. Soy nuts are a protein powerhouse, providing about 11 grams of protein per serving.


Soy nuts contain heart-healthy fats, including omega-3 fatty acids. Studies show that omega-3s may contribute to lower cholesterol levels and reduce the risk of heart disease.

Dietary Fiber

Soy nuts have four grams of dietary fiber per serving, which helps you feel full and promotes digestive health. This makes them a satisfying and healthy snack option! 

Vitamins and Minerals

Loaded with iron, calcium, magnesium, and other essential vitamins and minerals, the nutrients in soy nuts contribute to overall bone health and help combat iron deficiency.

Powerful Antioxidants

Soy nuts are rich in antioxidants—compounds that help combat oxidative stress and inflammation in the body. These antioxidants play a crucial role in preventing chronic diseases.

Whether you’re looking for a satisfying snack or a nutritious addition to your meals, soy nuts stand out as a flavorful and wholesome choice.

The Difference Between Soy Nuts and Edamame

While soy nuts and edamame come from the same soybean family, they differ significantly in terms of taste, texture, and preparation.


  • Edamame is a soy food associated with Asian cuisine.
  • Edamame are young, green soybeans still in their pods.
  • They have a tender, slightly crunchy texture.
  • Edamame is usually boiled or steamed and served as a side dish or appetizer.

Soy nuts:

  • Soy nuts are mature soybeans that have been roasted.
  • They have a crispy, crunchy texture, making them a great snack.
  • Soy nuts can be enjoyed on their own or added to salads, yogurt, or trail mixes.

How to Add More Soy Nuts to Your Diet

Adding soy nuts into your diet is easier than you might think. Here are some simple ways to add these tiny powerhouses into your daily meals and snacks. 

  • Keep a stash of soy nuts in your bag for a quick and nutritious on-the-go snack.
  • Create your own trail mix by combining soy nuts with your favorite nuts, seeds, and dried fruits.
  • Sprinkle soy nuts on top of your yogurt for added protein and crunch.
  • Add soy nuts to your salads to elevate both the flavor and nutritional content.
  • Use soy nut butter as a base for pasta sauce in this Miso Soynut Pasta Salad
  • Create a batch of these Soy Nut Fruity Clusters to take to school or work.

Remember, the versatility of soy nuts makes them a fantastic addition to a wide range of dishes, so feel free to experiment and discover your favorite way to enjoy them!

With their rich protein content, heart-healthy fats, and other nutritional benefits, soy nuts deserve a place in your daily diet – and not only are they good for you, they’re good for the planet! Grab a handful and start enjoying the crunchiness and goodness of soy nuts today.

Want to learn more about soy foods? Visit our Soy Ingredients index to learn about miso, tempeh, and more.