Salty, crispy snacks, like potato chips, are notorious for their greasy, high-fat content but they often are used as a side dish for a sandwich or at a barbecue. Soy crisps, made of baked soy and rice rather than deep-fried potatoes, offer an alternative that is just as crispy but not as laden with calories and fat. Soy crisps also come in a variety of flavors, including cheddar cheese, salt and vinegar, deep sea salted and creamy ranch.
Ingredients
The top ingredient in soy crisps is soy flour, followed by rice pieces and dehydrated cane juice, manufacturer Genisoy says. Next comes salt and other flavorings such as onion powder, garlic powder and others that create each particular flavor. Soy bean oil, yeast, more spices and mid-oleic sunflower oil with natural tocopherol round out the mix.
Explanation
The soy flour is low fat and non-GMO, which means Genisoy did not use any gene manipulation or genetic engineering to create the crisps, the manufacturer says. A few other ingredients also merit further explanation. Mid-oleic sunflower oil is an oil with even less saturated fat than olive oil and has a high monounsaturated fat content. Tocopherol is simply vitamin E, used to keep the crisps fresh.
Calories, Fat, Cholesterol
A 1 ounce serving of plain soy crisps weighs in with 105 calories, Nutrition Data notes, with 19 of those calories from fat. The fat content is low, at only 2g per 1-ounce serving, and no saturated fat. Soy crisps have no cholesterol, either. Going for flavored soy crisps only slightly increases the calorie and fat count, Genisoy notes. with 1 ounce of the sweet-sounding Apple Cinnamon Crunch staying at 120 calories and 3g of fat, none of which is saturated. Other flavors are comparably low in a calories and fat content.
Top Nutrients
Soy crisps are a good source of protein and a few other nutrients, Nutrition Data says. A full 7g of protein come in every 1 ounce serving, as do notable amounts of folate, magnesium, copper and manganese. Folate clocks in at 67.2mcg, or 17 percent of the recommended daily dose; magnesium is at 47.6mg, or 12 percent of the daily dose; copper is 0.7mg, or 34 percent; and manganese is at 0.6mg, or 29 percent of the daily dose. The 7g of protein takes care of 15 percent of your daily recommended dose.
Soy Crips vs. Potato Chips
Substituting soy crisps for potato chips pays off in several ways. A 1 ounce serving of non-flavored chips has 150 calories, with 85 of those from fat. You more than triple your fat intake to 10g, 2g of which is saturated fat. You'll also be getting only 2g of protein, a scant 12.6mcg of folate, 18.8mg of magnesium and very low portions of copper and manganese at 0.1mg each.
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