Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 25 g dry soya chunks (a handful) | 25 g | 90 kcal | 13.5 g | 8.5 g | 0 g |
| 2 x 25 g dry soya chunks (a handful) | 50 g | 175 kcal | 26.5 g | 17 g | 0.5 g |
| 3 x 25 g dry soya chunks (a handful) | 75 g | 265 kcal | 40 g | 25 g | 0.5 g |
| 50 g dry soya chunks | 50 g | 175 kcal | 26.5 g | 17 g | 0.5 g |
| 100 g (dry) | 100 g | 355 kcal | 53 g | 33.5 g | 1 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 25 g dry soya chunks (a handful) (as above) | 90 kcal | 13.5 g | 0 g |
| 25 g dry, cooked with 1 tsp oil | 135 kcal | 13.5 g | 5 g |
| 25 g dry, in a curry with 1 tbsp oil | 210 kcal | 13.5 g | 14 g |
Nutrition facts for 25 g dry soya chunks (a handful)
| Nutrient | 25 g dry soya chunks (a handful) | Per 100 g |
|---|---|---|
| Calories | 90 kcal | 355 kcal |
| Protein | 13.5 g | 53 g |
| Carbohydrates | 8.5 g | 33.5 g |
| Fat | 0 g | 1 g |
| Fibre | not available | not available |
| Sugars | 2 g | 7 g |
| Sodium | 2 mg | 8 mg |
| Potassium | not available | not available |
| Calcium | not available | not available |
| Iron | not available | not available |
Is soya chunks good for weight loss?
Soya chunks are one of the richest protein foods for vegetarians trying to lose weight. A 25 g serving gives about 13.5 g of protein for about 90 kcal, which helps you stay full and reach a protein target with very little fat. Check your target with the protein calculator.
The chunks are lean; the curry is where the calories come from. Cooked with a teaspoon of oil a serving is about 135 kcal, while a rich gravy with a tablespoon of oil per portion is about 210 kcal. If you have a soy allergy or a medical condition that limits soy, ask your doctor before adding it to your diet.
Tips to keep soya chunks lighter
- Weigh them dry. Note the dry weight before soaking, then cook the whole batch.
- Boil, rinse and squeeze. Boil or soak in hot water, rinse, then squeeze out the water before cooking.
- Measure the oil. Soaked chunks take up gravy and oil, so a heavy hand with oil adds up fast.
- Mix your proteins. Soya chunks with dal or curd in the same meal make a filling vegetarian plate.
- More ideas. See vegetarian calorie deficit foods.
Soya chunks me kitna protein hota hai? 25 g sukhe soya chunks mein lagbhag 13.5 g protein aur 90 kcal hoti hai.
Soya chunks compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Soya chunks | 355 kcal | 53 g | - |
| Paneer | 305 kcal | 19 g | Dry soya chunks have more than twice the protein of paneer per 100 g and almost no fat; paneer is weighed as eaten. |
| Chicken breast | 165 kcal | 31 g | Dry soya chunks have more protein per 100 g than cooked chicken breast; once soaked they have about a third as much per gram. |
How we calculated these numbers
Values from Nutrela Soya Mini Chunks pack label (ingredient: defatted soy), per 100 g, as recorded from a label photo on Open Food Facts. Values are for dry soya chunks as sold. Soya chunks are made from defatted soy flour, which is why they are so high in protein and so low in fat. They absorb a lot of water when soaked, so weigh them dry. The label does not state fibre, so fibre is not shown.
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.