Soya chunks are also known as soya nuggets. Soya chunks are available in almost every kitchen in Indian household and hence its important to understand soya chunks nutritional value. They are a popular plant-based protein source created from soya flour.
These soya chunks can be used as meat substitutes in vegetarian and vegan diets as they look like flesh and taste differently from other vegetables.
It is important to understand soya chunks nutritional value so that you can plan your meals, breakfast and diets accordingly. Soya chunks not only provide proteins but also dietary fiber, iron, and other micronutrients.
In India, there are multiple brands like Nutrela, Patanjali, and Saffola which gives packed packets of Soya chunks. They start from Rs. 10 for 100gm of Soya chunks.
In this blog post on Soya chunks nutritional value, we will explore various nutrition facts of soya chunks from perspective of best dietitian in Mumbai – Dt. Foram Modi. So, let’s get started with a little intro on how soya chunks are made.
How Soya Chunks are made?
Soya chunks are made using soy flour after removing the fats from it. Its called as defatted soya flour. After extracting oil from soya beans, the remaining extract is a soya flour. This soya flour is heated under high pressure and then pushed through an extruder machine.
The result is a soft, spongy soya chunks. The chunks are then dried and packaged in their dry form. They become hard after they are dried but expand and soften quickly when soaked or boiled in water.
Due to this property of becoming quickly soft, it is an excellent choice in curries, gravies and other dishes. During this process of preparing the soya chunks, protein content are preserved.
Soya Chunks Nutrition Facts
Soya chunks is a powerhouse of plant-based nutrition. It is known for their high protein content and due to that soya chunks are an excellent alternative to meat or flesh in vegetarians kitchen in India. Soya chunks are rich in dietary fiber, iron, calcium, and essential amino acids.
And as we described earlier in above section, during the process of preparing the soya chunks, fat is taken out. And hence, there is a very low fat content in Soya chunks. And as its plant based, it is cholesterol free.
Soya chunks also provide good amounts of B vitamins. This includes folate and vitamin B6. These 2 vitamins helps support energy metabolism and cellular function. Soya chunks gives you a plenty of nutrition and that too without excess calories.
Soya chunks are good for people who are doing a weight gain or muscle gain diet plan or weight loss diet plan.
Soya Chunks Nutritional Facts Per 100g
If you are a vegetarian in India, then Soya chunk is an excellent choice for you as it provide similar kind of nutrient like non veg food such as Chicken and Meat. If you want to improve your protein intake, then go for soya chunk.
They are fat less. If you consider soya chunks nutritional value per 100g, then you get approximately 52g of protein. This means almost 50% of content is protein. It is the richest plant based protein source.
Soya chunks also contain around 345 kcal, 33g of carbohydrates, 13g of dietary fiber, and are extremely low in fat. The fat in 100g of soya chunks is just about 0.5g.
They are also rich in calcium (350mg) and iron (20mg) and hence helpful for supporting bone health. As they are high in fiber and has no cholesterol, it is a good option for people doing weight loss diets.
Below table summarizes nutritional facts of soya chunks per 100g.
| Nutrient | Value |
|---|---|
| Calories in 100g of soya chunks | 345 kcal |
| Protein in 100g of soya chunks | 52 g |
| Carbohydrates in 100g of soya chunks | 33 g |
| Dietary Fiber in 100g of soya chunks | 13 g |
| Fat in 100g of soya chunks | 0.5 g |
| Calcium in 100g of soya chunks | 350 mg |
| Iron in 100g of soya chunks | 20 mg |
| Cholesterol in 100g of soya chunks | 0 mg |
Soya Chunks Nutritional Facts Per 50g
Below is another table to summarize soya chunks nutritional value of 50g of soya chunks.
| Nutrient | Value |
|---|---|
| Calories in 50g of soya chunks | 172.5 kcal |
| Protein in 50g of soya chunks | 26 g |
| Carbohydrates in 50g of soya chunks | 16.5 g |
| Dietary Fiber in 50g of soya chunks | 6.5 g |
| Fat in 50g of soya chunks | 0.25 g |
| Calcium in 50g of soya chunks | 175 mg |
| Iron in 50g of soya chunks | 10 mg |
| Cholesterol in 50g of soya chunks | 0 mg |
Multiple Ways to Consume Soya Chunks
You can prepare many dishes with use of Soya chunks. The cooking method varies though. You need to use soya chunk in different forms such as soaked soya chunks, boiled soya chunks, fried soya chunks and roasted soya chunks.
Each of this form modifies the soya chunks nutritional value. Boiled soya chunks are the most commonly used in everyday sabji in most of Indian families. They are soft and spongy and hence you can mix them in any curries and gravies.
As they are easy to chew, you can even serve it to children or senior citizen. If you just soak soya chunks without boiling it, then it will retain its neutral taste and hence it will absorb flavour from your sabji or Biryani rice.
Roasted soya chunks feel like crunchy and are often used as a healthy snack. Fried soya chunks are crispy and richer in calories and are commonly used in dishes like Manchurian or as toppings.
Boiled Soya Chunks Nutrition Value
If you boil soya chunks, then it will still retain most of its core nutritional value. But this gets changed during your cooking process.
Due to boiling, water content of soya chunk will increase and it will slightly reduce the calorie density as compared to dried soya chunks.
After boiling, the protein and fiber content remain stable but vitamins like folate may reduce slightly. But don’t worry, due to boiling, it will improve the digestibility and more & more nutrient will get absorbed into your body.
In below table, we summarize boiled soya chunks nutritional value of per 100g.
| Nutrient (in 100g of boiled soya chunks) | Value |
|---|---|
| Calories in 100g of boiled soya chunks | 108 kcal |
| Protein in 100g of boiled soya chunks | 15.6 g |
| Carbohydrates in 100g of boiled soya chunks | 9.5 g |
| Dietary Fiber in 100g of boiled soya chunks | 5.1 g |
| Fat in 100g of boiled soya chunks | 0.8 g |
| Calcium in 100g of boiled soya chunks | 80 mg |
| Iron in 100g of boiled soya chunks | 2.7 mg |
As you can see in table above, after boiling calorie value is just 108kcal which is way lower than calorie value in dried soya chunk i.e. 345kcal. So, good for weight loss.
Fried Soya Chunks Nutrition Value
Fried soya chunks has a different nutritional value as compared to boiled soya chunks. During the process of frying, it will earn extra calories and fat due to the oil used in cooking.
However, protein content gets preserved they still remain high in calorie and fat. So, it is important to consume friend soya chunks moderately and in less quantity as compared to boiled soya chunks.
In below table, we summarize fried soya chunks nutritional value in 100g –
| Nutrient (in 100g of fried soya chunks) | Value |
|---|---|
| Calories in 100g of fried soya chunks | 200 kcal |
| Protein in 100g of fried soya chunks | 15.2 g |
| Carbohydrates in 100g of fried soya chunks | 9.5 g |
| Dietary Fiber in 100g of fried soya chunks | 4.6 g |
| Fat in 100g of fried soya chunks | 12.5 g |
| Calcium in 100g of fried soya chunks | 75 mg |
| Iron in 100g of fried soya chunks | 2.5 mg |
As you can clearly see, fat content is way increased to 12.5g as compared to fats in boiled soya chunks which is 0.25g only.
Soaked Soya Chunks Nutritional Value
It is the best of all. Soaked soya chunks retain their nutritional value. And also after absorbing water, they become softer and easier to digest.
Soaked soya chunks have similar nutritional value as like dried once with one difference of low calorie content.
Due to increased water content, they become low in calories in fat as well. They remain a rich source of plant based protein, fiber and essential vitamins. So, we say soaked soya chunks is best of all worlds.
Below we note down soaked soya chunks nutritional value –
| Nutrient (in 100g of soaked soya chunks) | Value |
|---|---|
| Calories in 100g of soaked soya chunks | 120 kcal |
| Protein in 100g of soaked soya chunks | 12.5 g |
| Carbohydrates in 100g of soaked soya chunks | 8.0 g |
| Dietary Fiber in 100g of soaked soya chunks | 5.5 g |
| Fat in 100g of soaked soya chunks | 4.0 g |
| Calcium in 100g of soaked soya chunks | 90 mg |
| Iron in 100g of soaked soya chunks | 3.0 mg |
Tofu Vs Soya Chunks Nutrition
Tofu and soya chunks are both made from soybeans. However, they differ in texture, form, and nutritional profile. Tofu is made by coagulating soy milk and pressing it into blocks. Tofu is soft and has a smooth texture.
Tofu is low in calories and rich in plant-based protein. Tofu contains a variety of vitamins and minerals like calcium and iron. On the other hand, soya chunks are made from defatted soy flour and are more fibrous, chewy, and looks like meat.
Soya chunks are higher in protein and fiber, making them an excellent choice for people seeking to increase their protein intake. Tofu has fewer calories and fat compared to soya chunks and will absorb more oil when cooked.
Both Tofu and Soya chunks are great sources of plant-based protein, but the choice between which one to use out of them depends on your own preferences.
Patanjali Soya Chunks Nutrition
Patanjali Soya Chunks are a rich source of plant-based protein. As per the official website of Patanjali Soya Chunk product information, they offers 52 g of protein per 100 g.
It makes them an excellent option for vegetarians and fitness lovers. As like dried soya chunk nutritional profile, Patanjali soya chunk has low fat (0.5 g) and zero added sugars or trans fats. So they support a heart-healthy and high-fiber diet.
Below image is taken from official product information from Patanjali Soya Chunk product. This will tell you Patanjali soya chunks nutritional value in its 100g packet.
| Nutrient | Value | % RDA Per Serve |
|---|---|---|
| Energy | 345 kcal | 4.31% |
| Protein | 52 g | - |
| Carbohydrate | 33 g | - |
| Total Sugars | 7.48 g | - |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 13 g | - |
| Total Fat | 0.5 g | 0.19% |
| Saturated Fat | 0.19 g | 0.22% |
| Trans Fat | 0 g | 0% |
| Sodium | 8 mg | 0.1% |
Soya Chunks Manchurian Recipe
Ingredients
1 cup soya chunks
Water (to boil)
Salt (to taste)
For Batter
2 tbsp cornflour
2 tbsp all-purpose flour (maida)
1 tsp ginger-garlic paste
Salt and pepper to taste
Water (to make a thick batter)
Method
- Boil soya chunks in salted water for 5–6 minutes.
- Drain, rinse with cold water, and squeeze out excess water
- Mix all batter ingredients. Add soya chunks and coat well
- Shallow fry or air-fry until golden brown. Keep aside.
Prepare Manchurian sauce
Heat oil in a pan. Sauté garlic, ginger, and chili until fragrant.
Add onions and capsicum; cook until slightly soft.
Add all sauces, vinegar, sugar, and mix well.
Add fried soya chunks and toss to coat with sauce.
Garnish with spring onions.
Conclusion
Soya chunks is a powerhouse of plant-based protein and a good ingredient which can be found in all families kitchen in India.
You can consume it in various forms such as boiled, fried, roasted, or soaked. Their nutritional value supports muscle growth, weight management, and overall wellness.
They are found easily and widely available under brands like Nutrela, Saffola and Patanjali.
References
Below references were used to prepare this article.
Dt. Foram Modi - Best Dietician in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition. She is a certified She is highly regarded as –
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online dietician consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
