Soya Nuts

Preparation, uses, and tips

Soya nuts are a snack item. Because of their crunchy texture and nutty flavour, they also make an interesting addition to salads and grain dishes. Soya nuts can be mixed with nuts, dried fruit, and chocolate drops to make trail mix or other snack mixes, and they can be added to baked goods, such as chocolate drop cookies.

Soya nuts are easily made at home by soaking dry soybeans in enough water to cover for three hours. Then drain and spread in one layer on a well-oiled baking tray. Roast at 350°F (190°C), stirring often, until well-browned. Salt to taste and store in an airtight container.

Buying and storing tips

Soya nuts are found in natural foods stores and grocery stores, often near the snack food items. Keep them refrigerated for up to two months or in the freezer in a tightly sealed container for up to three or four months.

Varieties

Soya nuts are available salted and unsalted and also with a variety of spices and flavorings added.

Nutrition Highlights

Soya nuts (dry roasted), 1/2 cup (86g)
Calories: 387
Protein: 34g
Carbohydrate: 28g
Total Fat: 18.6g
Fiber: 7.0g
*Excellent source of: Folate (176mcg), Magnesium (196mg), Riboflavin (0.65mg), and Thiamine (0.37)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.