Snacks, soy chips or crisps, salted
Whole food · Snacks
Soy chips or crisps are a light, airy, and crunchy snack made from puffed or extruded soy flour, often seasoned with salt. They deliver a satisfying, savory crunch with a mild, nutty soybean undertone. Nutritionally, they are a powerhouse, packing a remarkable 26.5 grams of complete plant-based protein per 100g, making them one of the highest-protein snack options available.
Calorie split: 28% protein · 55% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love them for their intensely satisfying crunch and ability to curb savory cravings while delivering a significant protein boost. They are a versatile staple in health-conscious pantries, enjoyed straight from the bag, crushed as a topping for salads or soups, or paired with dips.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the sodium content from salt seasoning, which can contribute to excessive intake. Some may also experience digestive discomfort from the high fiber and oligosaccharides in soy. To mitigate, choose low-sodium versions, practice portion control (stick to a single serving), and pair them with a hydrating food like cucumber slices or a piece of fruit to balance sodium and aid digestion.
Key benefits
- Excellent source of complete plant-based protein
- High in protein for satiety and muscle support
- Contains dietary fiber from whole soybeans
- Provides essential minerals like iron and potassium
- A convenient, shelf-stable protein-rich snack
🌍 Where it's eaten
💡 Did you know?
The process to make them is similar to making cereal: soy flour is mixed with water and forced through a heated extruder, where the sudden pressure drop causes the dough to puff instantly into its final, airy shape.
Full nutrition (USDA data · scales with serving)
| Water | 8.5 g |
| Energy | 385 kcal |
| Energy | 1610 kj |
| Protein | 26.5 g |
| Total lipid (fat) | 7.3 g |
| Ash | 4.5 g |
| Carbohydrate, by difference | 53.1 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 171 mg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 170 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 7.0 mg |
| Sodium, Na | 842 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 2.5 mg |
| Manganese, Mn | 2.0 mg |
| Selenium, Se | 12.1 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.35 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 240 ug |
| Folic acid | 0.00 ug |
| Folate, food | 240 ug |
| Folate, DFE | 240 ug |
| Choline, total | 111 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.07 mg |
| Tocopherol, delta | 0.03 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.9 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.81 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.27 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.0 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:3 | 0.40 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 2.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.38 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.1 g |
| Lysine | 1.7 g |
| Methionine | 0.38 g |
| Cystine | 0.43 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.0 g |
| Valine | 1.3 g |
| Arginine | 2.1 g |
| Histidine | 0.70 g |
| Alanine | 1.3 g |
| Aspartic acid | 3.2 g |
| Glutamic acid | 5.1 g |
| Glycine | 1.2 g |
| Proline | 1.5 g |
| Serine | 1.5 g |
FAQ
Are soy chips a complete protein?
Yes, soy is one of the few plant foods that contains all nine essential amino acids, making it a complete protein source. This makes soy chips an excellent protein choice for vegetarians and vegans.
How do they compare nutritionally to potato chips?
Soy chips are dramatically higher in protein (often 5-8x more) and fiber, and lower in fat and simple carbohydrates. However, they are typically higher in sodium. They serve a very different nutritional purpose as a protein-focused snack.
Can I use them in cooking?
Absolutely. Crush them in a bag to create a high-protein, gluten-free breadcrumb substitute for coating fish, chicken, or vegetables before baking. They also make a crunchy, savory topping for casseroles or mac and cheese.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.85 kcal/g · 28% calories from protein · 3.5 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 120.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.