How Much Protein is There in 100 gm Soya Chunks?

Jul 1

We all enjoy tasty and fried meals, but at the same time, we are always looking for healthier options that maintain a healthy nutrient balance. So, we are constantly exploring food options that meet our nutritional needs. One nutrient that has gained widespread attention due to social media trends and increased access to information is "Protein".

“How much protein should I eat in a day?” has become one of the most searched questions on the internet. But is it just a trend? Not really. Protein is a fundamental building block which is responsible for repairing tissues, building strength, supporting immunity, and keeping us fuller for longer.

Protein-rich options such as paneer, dal, eggs, and chicken have always been part of our meals. But they’re not always enough to meet daily requirements. Some are expensive, some are animal-based, and others, such as dairy, may not suit everyone.

This is why soya chunks have gained popularity. In this blog, we will talk about the protein in 100g soya chunks, their nutritional value, how they compare to other common protein sources, and simple ways to include them in your everyday meals.

What Are Soya Chunks?

Soya chunks are small, dry nuggets made from defatted soy flour, which is the leftover residue after extracting oil from soybeans. When cooked, they become soft and chewy, absorbing flavours well and blending easily into a variety of dishes.

Commonly known as Textured Vegetable Protein (TVP) or meal maker, soya chunks are entirely plant-based but have a texture similar to meat. They are naturally high in protein, low in fat, and contain no cholesterol, making them a healthy choice for both vegetarians and non-vegetarians.

    Did You Know?
    Soya chunks contain all nine essential amino acids. This makes them a complete protein, something not many plant-based foods can claim.
They have a long shelf life when stored dry, making them ideal for bulk buying and pantry storage.
When cooked properly, soya chunks have a neutral taste, allowing them to take on the flavour of any masala or marinade.
They can swell up to 2.5 times their dry size when rehydrated.
They are a budget-friendly protein source, costing a fraction of what paneer or meat options do while offering more protein per gram.
Despite being plant-based, the protein quality in soya chunks is comparable to that of animal protein, which is rare among vegetarian foods.

Also Read: How Soya Chunks are Made? - Know the Complete Procedure

What is the Nutritional Profile of Soya Chunks?

Is soya chunks high in protein? Yes. But that’s not it. They offer a well-rounded nutritional profile packed with essential macro and micronutrients.

The following is a table of soya chunks protein per 100 grams, plus a breakdown of other nutrients:

    
                Soya Chunks Nutritional Profile (per 100g)
            
                Protein
                52g
                Builds muscle, supports strength, and keeps you full longer
            
                Carbohydrates
                33g
                Provides sustained energy throughout the day
            
                Dietary Fibre
                13g
                Supports digestion and gut health
            
                Fats
                0.5g
                Very low; suitable for low-fat diets
            
                Micronutrients
            
                Calcium
                350 mg
                Supports bone strength and muscle function
            
                Iron
                15.7 mg
                Helps improve haemoglobin levels and prevents fatigue
            
                Magnesium
                28 mg
                Supports nerve function and energy metabolism
            
                Phosphorous
                490 mg
                Aids in bone development and energy production
            
                Potassium
                1750 mg
                Helps regulate blood pressure and fluid balance
            
                Sodium
                12 mg
                Naturally low; good for heart and kidney health
            
                Folate (Vitamin B9)
                200 mg
                Essential for cell repair and especially important during pregnancy

What are the Health Benefits of Soya Chunks?

The nutritional value of soya chunks is impressive enough to help maintain a healthy body. Here's a detailed explanation of how it helps our bodies:

Supports Muscle Growth and Recovery: With over 50g of protein per 100g, soya chunks help repair tissues and promote lean muscle development. This makes it ideal for anyone looking to maintain strength and stamina.
Keeps You Full for Longer: The high protein and fibre content keeps hunger in check by promoting satiety. This can reduce unnecessary snacking and support weight management.
Aids in Managing Cholesterol Levels: Soya chunks contain soya isoflavones, known to help reduce LDL (bad) cholesterol. This makes them a heart-friendly choice when included as part of a balanced diet.
Boosts Iron and Haemoglobin Levels: With 15.7 mg of iron per 100g, they are a good plant-based source of iron, helping prevent fatigue and supporting better oxygen flow in the body. This is beneficial for women and adolescents.
Strengthens Bones and Joints: The combination of calcium, phosphorus, and magnesium supports strong bones and healthy joints, helping reduce the risk of conditions like osteoporosis over time.
Naturally Low in Fat and Cholesterol-Free: With almost no saturated fat or cholesterol, soya chunks suit low-fat diets and those looking to improve overall heart health.
Supports Hormonal Balance: The natural phytoestrogens in soya mimic oestrogen in small amounts. This may help maintain hormonal balance, particularly in women during menopause (consultation is recommended in cases of specific health conditions).

Are Soya Chunks Better than Other Protein Sources?

When choosing the right protein source, it’s important to look beyond just protein quantity. Nutrients like fibre, calcium, and fat also matter.

Here’s a side-by-side comparison of soya chunks with other common protein-rich foods:

    
        
                Food Item (per 100g)
                Protein
                Carbs
                Fibre
                Calcium
                Fat
            

        
                Soya Chunks (raw)
                52g
                33g
                13g
                350 mg
                0.5g
            

                Paneer
                18g
                1.2g
                0g
                208 mg
                20g
            

                Eggs (boiled)
                13g
                1.1g
                0g
                50 mg
                10g
            

                Chicken (Cooked)
                27g
                0g
                0g
                15 mg
                3.6g
            

                Lentils (raw)
                24g
                60g
                11g
                56 mg
                1.1g
            

    

What does the above comparison indicate?

Soya chunks have the highest protein content among vegetarian sources, and even beat chicken (in raw form).
They are also rich in fibre, unlike eggs, chicken, or paneer.
Calcium levels in soya chunks are comparable to or higher than those in paneer.
Fat content is extremely low, making them suitable for low-fat diets.
Lentils provide decent protein and fibre, but are higher in carbs and not a complete protein.

Overall, soya chunks are the best, healthiest, and most nutritious plant-based protein source for Indian homes.

How to Add Soya Chunks to Your Meals?

Soya chunks are incredibly versatile and can be added to your regular meals without much effort. Once boiled or soaked, they easily take on the flavour of spices and gravies, making them a great fit for Indian cooking.

Here are a few ways you can use them:

Soya curry
Soya pulao or biryani
Soya bhurji
Tikkis or cutlets
Added to dal, khichdi, sabzi or stir-fry
Used in wraps, sandwiches, pizza base or salads

Get Quality Protein from Sadabahar’s Soya Chunks

If you are looking to improve your daily protein intake without making drastic changes to your meals, soya chunks are one of the simplest additions you can make.

Sadabahar is the best and reliable soya chunks supplier in Kota. We are an ISO and FSSAI-certified supplier of soya chunks. With us, you get consistency, purity, and the assurance of nutritional value in every pack.

Frequently Asked Questions - FAQs

Ans: A simple way is to multiply your body weight (in kg) by 0.8–1g. For example, a 60 kg person needs around 48–60g of protein daily.
Ans: Ayurveda considers soya to be beneficial when consumed in moderation. It supports strength and nourishment but should be well-cooked and spiced to aid digestion, especially for those with a weak digestive fire (agni).
Ans: Yes, 50g of raw soya chunks is safe for most people and provides a good protein boost. Balance it with other whole and fibre-rich foods.
Ans: No, boiling softens them for cooking but does not significantly reduce their protein content.