Soya Chunks: Protein per 100g, Nutrition & Benefits
Soya chunks (also called nutrela, meal maker, or textured vegetable protein) are one of the most protein-dense foods you can buy in India. Here's exactly what's in them, how the numbers change once cooked, and how they compare to paneer, chicken, and dal.
Soya chunks nutrition per 100g (dry)
| Macro | Per 100g dry |
|---|---|
| Protein | 52 g |
| Carbs | 33 g |
| Fibre | 13 g |
| Fat | 0.5 g |
| Calories | 345 kcal |
Values based on typical Indian defatted soya chunk brands (Nutrela, Sattvic, Fortune). Numbers vary slightly across labels.
Cooked soya chunks (per 100g rehydrated)
Soya chunks roughly triple in weight after soaking or boiling. Most people underestimate protein because they weigh cooked, not dry. 100g dry ≈ 300g cooked.
| Macro | Per 100g cooked |
|---|---|
| Protein | 18 g |
| Carbs | 11 g |
| Fibre | 4 g |
| Fat | 0.2 g |
| Calories | 120 kcal |
Soya chunks vs paneer, chicken, dal & eggs
| Food (per 100g) | Protein | Calories | Note |
|---|---|---|---|
| Soya chunks (dry) | 52 g | 345 kcal | Highest plant protein density |
| Chicken breast | 31 g | 165 kcal | Complete animal protein, lean |
| Paneer (full-fat) | 18 g | 265 kcal | High protein but high saturated fat |
| Toor dal (cooked) | 8 g | 120 kcal | Staple, moderate protein per bowl |
| Eggs (2 large) | 12 g | 155 kcal | Complete protein, budget-friendly |
Health benefits of soya chunks
Highest plant protein per rupee
At ~52g protein per 100g dry, soya chunks deliver more protein per 100g than paneer, chicken, or dal — usually at a fraction of the cost.
Complete amino acid profile
Soy is one of the few plant proteins that is 'complete' — it contains all nine essential amino acids in usable amounts, making it excellent for muscle protein synthesis.
High fibre, low fat
13g fibre per 100g supports digestion and satiety. Nearly zero fat means the calorie load stays low even when protein is high.
Works for weight loss and muscle gain
The high protein-to-calorie ratio (0.15g protein per kcal) makes soya chunks one of the most efficient foods for fat loss without giving up volume on the plate.
How much soya chunks per day?
For most adults, 25–50g dry soya chunks per meal (≈13–26g protein) is a sensible upper end. That's one generous bowl of soya curry. Going far beyond 100g dry per day isn't harmful for most people, but the phytoestrogens and fibre load can cause bloating — spread it across meals rather than eating in one sitting.
Track soya chunks accurately in Calibrate
Calibrate's Indian food database logs soya chunks in both dry and cooked weights — so your protein numbers stay honest.
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