A close-up of roasted and salted soy beans.
Image Credit: BWFolsom/iStock/Getty Images Soybeans are a unique type of vegetable because they are one of only a few types that provide a complete protein, meaning they contain all the essential amino acids. You can eat soybeans in a variety of ways including cooked, as part of tofu, or dry roasted. Dry roasted soybeans, also known as soy nuts, are highly calorie-dense, but offer a variety of nutritional benefits.
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Calorie Density
If you want to gain weight or muscle, dry roasted soybeans can be highly beneficial as 1 cup provides 776 calories, which comprises about 39 percent of your total daily calories, based on a 2,000-calorie diet. If your extremely active, 1 cup of dry roasted soybeans provides enough calories to fuel 1 hour and 31 minutes of swimming laps or 1 hour and 19 minutes of jogging.
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High Protein Content
Dry roasted soybeans are a great source of protein, as each cup of this food contains 68 g of protein. This amount is more than eight times the amount in a cup of milk. Protein is required for building and maintaining your body’s cells and tissues.
Rich in Fiber
Dietary fiber is an essential nutrient that helps manage your blood sugar levels, keep your cholesterol levels in check, promotes a healthy digestive system and triggers feelings of fullness after meals. Dry roasted soybeans are a good source of this nutrient, as each cup contains 14 g.
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Carbohydrates
If you’re an athlete, consuming high-carbohydrate foods can be beneficial because carbohydrates provide your body with energy. Dry roasted soybeans can be a good choice, as they contain 56 g of carbohydrates per cup.
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Rich in Folate
Dry roasted soybeans are high in folate, which is a B vitamin that is important for pregnant women and nursing mothers. Folate protects your DNA against harmful mutations, aids in the development of new cells and can help prevent anemia.
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Rich in Minerals
Dry roasted soybeans are very high in calcium, with 24 percent of the daily suggested intake. Calcium helps support bone and dental health and helps release enzymes and hormones. One cup of dry roasted soybeans also contains more than the entire daily suggested intake of potassium, which your body needs to promote proper heart and muscle function. Another important mineral that dry roasted soybeans provide is magnesium. Each cup contains 93 percent of the daily suggested intake of this nutrient, which supports your immune system and proper heart, muscle and nerve function.
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references & resources
USDA National Nutrient Database: Soybeans, Mature Seeds, Dry Roasted
Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
LIVESTRONG.COM MyPlate: Calories in Milk
Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Folate; April 2009
National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Calcium; June 2011
University of Maryland Medical Center; Potassium; May 2009
National Institutes of Health; Dietary Supplement Fact Sheet: Magnesium; July 2009
references & resources
USDA National Nutrient Database: Soybeans, Mature Seeds, Dry Roasted
Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
LIVESTRONG.COM MyPlate: Calories in Milk
Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Folate; April 2009
National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Calcium; June 2011
University of Maryland Medical Center; Potassium; May 2009
National Institutes of Health; Dietary Supplement Fact Sheet: Magnesium; July 2009
A close-up of roasted and salted soy beans.
Image Credit: BWFolsom/iStock/Getty Images
Image Credit: BWFolsom/iStock/Getty Images
USDA National Nutrient Database: Soybeans, Mature Seeds, Dry Roasted
Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
LIVESTRONG.COM MyPlate: Calories in Milk
Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Folate; April 2009
National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Calcium; June 2011
University of Maryland Medical Center; Potassium; May 2009
National Institutes of Health; Dietary Supplement Fact Sheet: Magnesium; July 2009
