Nutrition · Indian foods

How Much Protein in Soya Chunks?

Soya chunks are one of the cheapest, leanest protein sources in an Indian kitchen: about 52 g of protein per 100 g dry, with almost no fat. The catch is weighing them correctly — the numbers are for dry chunks.

Protein: ≈ 52 g / 100 g dry
Energy: ≈ 345 kcal / 100 g
Carbs: ≈ 33 g / 100 g
Fat: ≈ 0.5 g / 100 g

Soya chunks nutrition per 100 g

≈ 52 g protein · 345 kcal · 33 g carbs · 0.5 g fat · 13 g fibre per 100 g dry.

About 60% of the calories come from protein — a far better ratio than paneer, where most calories come from fat. That makes soya chunks useful both for bulking on a budget and for fat loss.

Protein in soya chunks by portion

Dry soya chunks, scaled from per-100 g values
Portion (dry)	Protein	Energy	Carbs
25 g	13 g	86 kcal	8 g
50 g	26 g	173 kcal	16.5 g
75 g	39 g	259 kcal	25 g
100 g	52 g	345 kcal	33 g
150 g	78 g	518 kcal	50 g

Values per 100 g from the Indian Food Composition Tables (IFCT 2017, NIN) as stored in bodyBot's food database. Branded products vary — check the pack label.

Dry vs soaked weight

Weigh soya chunks dry, before soaking or boiling.

Chunks soak up a lot of water, so a bowl of cooked soya weighs far more than the dry chunks that went in. If you log 100 g of cooked soya as if it were dry, you will count far more protein than you ate. Brands vary, so the pack's own label is the best guide.

Soya chunks vs other protein foods

Per 100 g
Food	Protein	Energy	Fat
Soya chunks (dry)	52 g	345 kcal	0.5 g
Chicken breast (grilled)	31 g	165 kcal	3.6 g
Paneer (low fat)	24 g	206 kcal	8 g
Paneer (full fat)	18 g	296 kcal	23 g
Tofu (firm)	17.3 g	144 kcal	8.7 g
Whole egg	13 g	155 kcal	11 g

Values per 100 g from the Indian Food Composition Tables (IFCT 2017, NIN) as stored in bodyBot's food database. Branded products vary — check the pack label.

How to use soya chunks

Soak or boil, then squeeze out the water before cooking — they take on the masala better.
Add 25–50 g dry to a sabzi, pulao or curry to lift a meal's protein by 13–26 g.
Mix with paneer or tofu for texture instead of relying on one source.
Log the dry weight, not the cooked bowl.

High-protein vegetarian Indian foods Full protein table Paneer protein per 100 g Portion table Beginner gym guide Your first 12 weeks

Frequently asked questions

How much protein is in 100 g of soya chunks?

About 52 g, measured on dry weight, with roughly 345 kcal, 33 g carbs and under 1 g fat.

How much protein is in 50 g of soya chunks?

About 26 g protein and roughly 173 kcal, weighed dry before soaking.

Do soaked soya chunks have less protein?

No protein is lost by soaking, but the chunks absorb water and get heavier. 100 g of soaked chunks contains much less than 52 g protein — weigh them dry.

Is soya chunks protein good for muscle gain?

Yes. Soy is a complete plant protein, and soya chunks give more protein per rupee and per calorie than most vegetarian staples.

How much soya chunks can I eat daily?

There is no single official limit. Many people use 25–50 g dry a day as one of several protein sources; if you have a thyroid or other medical condition, ask your doctor.

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