Soya Chunks vs Chicken Breast: Protein-per-Rupee Compared

For anyone building a high-protein diet on a budget, the real question isn't just which food has more protein — it's which one gets you the most protein for your money.

Protein Content (Per 100g)

Food	Protein	Calories
Soya chunks (dry)	~52g	~345 kcal
Soya chunks (rehydrated/cooked)	~17-18g	~110-120 kcal
Chicken breast (cooked)	~31g	~165 kcal

Why Dry Soya Chunks Look Deceptively High in Protein

Dry soya chunks absorb roughly 2.5-3x their weight in water when cooked, meaning the "52g protein per 100g" figure only applies to the dry, unrehydrated product — nobody eats 100g of dry soya chunks. Once rehydrated to the form you'd actually eat, the protein content drops to roughly 17-18g per 100g, a more realistic comparison point against cooked chicken.

Cost-per-Gram of Protein

Dry soya chunks are typically priced significantly lower per kilogram than chicken breast, and because 100g of dry soya chunks rehydrates into roughly 250-300g of cooked product, the effective cost per gram of protein from soya chunks is usually a fraction of chicken breast's cost — often less than half, depending on regional pricing.

It's Not Just About Cost

Chicken breast provides a complete amino acid profile and is generally more calorie-efficient per gram of protein (fewer carbs, no fiber to work around). Soya chunks bring fiber and are naturally cholesterol-free, but as a processed soy product, some people prefer to limit how much of their protein intake comes from heavily processed sources versus whole foods.

A Practical Approach for Budget-Conscious High-Protein Eating

Using soya chunks as your primary protein source on 3-4 days a week, with chicken, eggs, or paneer filling the remaining days, is a reasonable way to balance cost, variety, and amino acid diversity without over-relying on any single source.

The Bottom Line

Gram-for-gram of actual cooked protein, soya chunks are meaningfully cheaper than chicken breast and a legitimate budget staple — just make sure you're comparing rehydrated soya chunk numbers to chicken, not the misleading dry-weight figure.

Log both soya chunks and chicken in Calibrate to see your real cost-efficiency and protein totals side by side over time.