Soy nuts are a very dense food, with lots of nutrients in even small servings. as a result of the high caloric and fat content that come with this nutrient density, you should be careful not to eat more than 1 or 2 ounces per day. However, eating small amounts of soya nuts as a snack or salad topping may be a healthful and simple way to boost your daily intake of a variety of important nutrients.
A 1/4-cup serving of dry-roasted soya nuts contains 194 calories. Despite this small serving size and relatively low caloric content, soya nuts contain high concentrations of protein, fiber, vitamins and minerals. A 1/4-cup serving contains 9.3 grams of fat, 17 grams of protein and 14.1 grams of carbohydrates, of which 3.5 grams are dietary fiber. Soy nuts are very dense in micronutrients, with 1/4 cup providing between 9.4 and 39.9 percent of your daily intake of the minerals iron, magnesium, phosphorous, potassium and zinc. The vitamin content of soy nuts further adds to their nutrient density, with 7.5 to 29.5 percent of your daily intake of vitamins K, B-1, B-2 and B-6 in a 1/4-cup serving.
Soybeans and soy product are among the only plant proteins that provide a source of all the essential amino acids.As soy nuts are simply whole, roasted soybeans, they are a source of "complete" or "high-quality" plant proteins. this is often particularly necessary for those who don't eat meat, fish and poultry, as plant-based diets are usually lacking within the amino acid lysine. However, nutritionist Dr. Richard Brouse of LeanSeekers suggests that the roasting process may destroy as much as 50 percent of the essential amino acids in soybeans. As such, you should not rely entirely on soy nuts for your essential amino acid requirements.