Per 100g, soy nuts brings 469 calories, 36g of protein, and a meaningful fiber load. Protein-per-calorie is excellent for legumes. Canned versions track essentially the same as home-cooked; rinse to drop sodium.
Calories scale with portion. Here's how a typical soy nuts serving translates in your tracker:
Point your iPhone camera at soy nuts and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSoy Nuts has approximately 469 calories per 100g. A typical serving — 3 oz (85g) — comes in at 399 calories.
36g of protein per 100g. That puts soy nuts at roughly 7.7g of protein per 100 calories — a useful lens when comparing to other legumes sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Soy Nuts is calorie-dense at 469 kcal per 100g, so portion control matters more than with low-cal foods.