Soy chips
Common food
Soy chips are a crunchy, savory snack made primarily from defatted soy flour, offering a satisfying, nutty flavor with a light, airy texture. They are a nutritional powerhouse, packing a remarkable 26.5 grams of plant-based protein per 100 grams while remaining relatively low in fat and sugar.
Calorie split: 28% protein · 55% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love soy chips for their deeply savory, umami-rich flavor and the satisfying crunch that makes them a perfect guilt-free snack. Their versatility allows them to be enjoyed straight from the bag, crushed as a topping, or paired with dips.
⚠️ Watch-outs & how to enjoy it better
Due to their high soy content, they are a common allergen and may cause digestive discomfort for some individuals. The concentrated protein can also be quite filling, and some brands may be high in sodium. To counteract this, check labels for low-sodium options and pair with a hydrating beverage or fresh vegetable sticks.
Key benefits
- Excellent source of complete plant-based protein
- High in dietary fiber for digestive health
- Low in fat and naturally low in sugar
- Provides essential minerals like iron and calcium
- A satisfying, crunchy alternative to traditional potato chips
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Soy chips were popularized in the United States during the 1970s health food movement as a high-protein, low-fat snack alternative.
Full nutrition (USDA data · scales with serving)
| Water | 8.5 g |
| Energy | 385 kcal |
| Protein | 26.5 g |
| Total lipid (fat) | 7.3 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 |
| Selenium, Se | 12.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.35 mg |
| Niacin | 3.0 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.9 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 16:0 | 0.81 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 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 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted — USDA does not publish this profile for Soy chips.
| Tryptophan | 0.11 g |
| Threonine | 0.25 g |
| Isoleucine | 0.28 g |
| Leucine | 0.42 g |
| Lysine | 0.42 g |
| Methionine | 0.11 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.31 g |
| Tyrosine | 0.26 g |
| Valine | 0.39 g |
| Arginine | 0.32 g |
| Histidine | 0.15 g |
| Alanine | 0.21 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.21 g |
| Proline | 0.25 g |
| Serine | 0.30 g |
FAQ
Are soy chips gluten-free?
Not necessarily. While soy is naturally gluten-free, many soy chips are processed in facilities or with additives that may contain wheat. Always check the packaging for a certified gluten-free label if you have celiac disease or sensitivity.
Can soy chips help with weight management?
Their high protein and fiber content can promote feelings of fullness, which may aid in weight management by reducing overall calorie intake. However, they are still a calorie-dense snack, so portion control is key.
Why do soy chips have so much protein?
The primary ingredient is defatted soy flour, which is a concentrated source of soy protein. The process of making the chips removes much of the soybean's fat, leaving behind a protein-rich base.
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.