Soy chips are similar in appearance and texture to potato chips, but they're made with soy flour rather than potatoes, and they are also more nutritious than potato chips. Though soy crisps contain a large amount of sodium per serving, they also contain a good amount of certain nutrients, making them a fairly healthy snack choice.
A 1-ounce serving of soy crisps contains 109 calories and 2 grams of fat, of which 0.3 gram is saturated. The low saturated fat content is one reason why soy crisps can make a nutritious snack. Paying close attention to how much saturated fat you consume, and keeping your intake as low as possible, might lower your chances of developing heart disease, according to the Harvard School for Public Health. The nearly 1.6 grams of unsaturated fats in soy crisps are also good for your heart because unsaturated fats can help lower your cholesterol levels. Soy crisps also don't contain trans fats, which are dangerous fats that raise your bad cholesterol level and lower your good cholesterol level.
Protein and Fiber
One ounce of soy crisps provides 7.5 grams of protein. That translates to 16 percent of the 46 grams of protein women should include in their daily diet and 13 percent of the 56 grams men need on a daily basis. Protein fuels your cells and plays a role in many key functions, such as muscle movement and digestion. That same ounce of soy crisps supplies you with 1 gram of fiber, which is 5 percent of the minimum of 20 grams of fiber you should have daily, according to the Harvard School of Public Health. Fiber promotes normal digestion, and it might help lower your cholesterol levels.
Vitamins and Minerals
Soy crisps contain a good dose of iron, a nutrient that helps make red blood cells and provide energy to your body. An ounce of soy crisps contains 1.47 milligrams of iron, which is 18 percent of the 8 milligrams men should aim to consume each day and 8 percent of the 18 milligrams women need each day. One ounce of soy crisps also delivers 68 micrograms of folate, also known as folic acid. That's 17 percent of the 400 micrograms healthy adults need on a daily basis. Folate helps your body make energy and can reduce the risk of certain birth defects. Soy crisps also deliver small amounts of vitamin E and vitamin K.
Tips for Eating Soy Crisps
Despite the nutritional benefits of soy crisps, it's wise to consider their sodium content before digging in. One ounce of soy crisps contains 239 milligrams of sodium, which is about 10 percent of the 2,300 milligrams you should limit yourself to each day. And it's 16 percent of your daily 1,500-milligram limit if you already have heart disease. Monitoring your intake of sodium is one way to keep your blood pressure normal and lower your risk of heart attack and stroke. When you do enjoy a serving of soy crisps, pair it with other healthy ingredients, such as hummus, guacamole or fresh vegetable sticks.
- USDA National Nutrient Database: Snacks, Soy Chips or Crisps, Salted
- Harvard School of Public Health: Fat and Cholesterol: Out with the Bad, In with the Good
- Centers for Disease Control and Prevention: Protein
- Harvard School of Public Health: Fiber: Start Roughing It!
- University of Maryland Medical Center: Iron
- University of Maryland Medical Center: Vitamin B9 (Folic Acid)
- University of Maryland Medical Center: Sodium in Diet