Snacks, soy chips or crisps, salted
FDC 173140oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · +13 vs Snacks medianSoy chips land a Nutrient Density Score of 57 of 100, placing them in the Fair band and ranking 7th of 60 snacks. For a fried snack, the protein content stands out at 53% DV, alongside magnesium at 40% DV and iron at 29% DV, with a smaller fiber contribution at 13% DV.
Soy chips are eaten straight from the bag as a crunchy alternative to potato chips, often alongside a light dip or on their own with a cold drink. A single ounce serving still carries a sodium load, since the food runs high in sodium at 842 mg per 100 g, so it is worth checking the label against the rest of the day's intake.
See how this score is calculated, build a plate around snacks, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 385 kcal | 19% |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 842 mg | 37% |
| Carbohydrate | 53 g | 19% |
| Dietary fiber | 3.5 g | 13% |
| Sugars | 1.8 g | |
| Protein | 27 g | 53% |
| Potassium | 7 mg | 0% |
| Calcium | 171 mg | 13% |
| Iron | 5.2 mg | 29% |
| Magnesium | 170 mg | 40% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | 5% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 236 mg | 10% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 0.98 g | 4% |
| Sugars | 0.5 g | |
| Protein | 7.4 g | 15% |
| Potassium | 2 mg | 0% |
| Calcium | 48 mg | 4% |
| Iron | 1.5 mg | 8% |
| Magnesium | 48 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.28 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173140Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the snacks median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Snacks, brown rice chipsDensity 57 vs 57Potato chips, without salt, reduced fatDensity 59 vs 57Popcorn, microwave, low fat and sodiumDensity 60 vs 57Original analysis by NutriVerdict
In the kitchen and how to use it
Soy chips are thin, baked or fried crisps made from soy flour or pressed soybean pieces, salted plain or seasoned with flavors like barbecue, sour cream and onion, or chili lime. Their texture is lighter and crunchier than a potato chip, closer to a rice cracker, and they hold up well dipped in salsa, guacamole, or hummus, or crushed over a salad or bowl of soup to add crunch without frying anything fresh. Bagged versions are usually eaten straight from the pack as an everyday snack rather than cooked into another dish.
Look for resealable bags and reseal them tightly after opening, since soy chips turn stale and chewy once exposed to air for long. At 385 calories per 100 grams they sit in typical chip territory, but they stand apart with 53% DV protein and 40% DV magnesium per 100 grams, giving them more staying power than a standard potato or corn chip. The sodium is worth watching at 842 milligrams per 100 grams, so pairing a modest handful with an unsalted dip like plain hummus or fresh vegetables helps keep a snack's overall sodium in check.
Frequently asked questions about snacks
How many calories are in soy chips or crisps?
Salted soy chips have about 385 calories per 100 grams, similar to many packaged chips.
Are soy chips a good source of protein?
Yes, they provide about 26.5 grams of protein per 100 grams, roughly 53% of the daily value, more than most chip snacks.
How should soy chips be stored?
Keep the bag sealed tightly after opening and store at room temperature to keep the crisp texture from going stale.