Track your nutrition and health goals
Soya Chunks Calories, Protein & Nutrition Per 100g | Raw vs Boiled
By Asfia Fatima, Chief Dietitian at Clearcals
Soya chunks are one of the richest plant-based protein sources available. Also known as meal maker, soya badi, or soya nuggets, they are made from defatted soy flour and are widely used in Indian cooking.
Whether you eat them raw, boiled, in a curry, or as pulao, knowing the exact calories and protein helps you plan your diet precisely.
This guide covers soya chunks calories and protein — raw vs boiled — across every common serving size, plus full nutrition facts and a comparison with chicken.
Track your soya chunk intake with the Hint app to stay on top of your daily protein and calorie goals.
Soya Chunks Nutrition Facts Per 100g
100g of raw soya chunks contain 344 calories, with 60% of calories from protein, 38% from carbohydrates, and 2% from fat. Here is the complete nutrition profile:
| Nutrient | Per 100g (Raw) | Per 100g (Boiled) |
|---|---|---|
| Calories | 344 kcal | 138 kcal |
| Protein | 52g | 21g |
| Carbohydrates | 33g | 13g |
| Fat | 0.5g | 0.2g |
| Fiber | 13g | 5g |
| Iron | ~8mg | ~3mg |
Boiled soya chunks are lighter in calories because they absorb water during cooking, roughly tripling in weight — so 100g dry becomes approximately 280–300g boiled.
Soya Chunks Calories Per 100g
Raw soya chunks contain 344 kcal per 100g. Boiled soya chunks contain 138 kcal per 100g — less than half, because of water absorption during cooking. Here is a gram-wise calorie breakdown for both raw and boiled:
| Quantity | Raw Calories (kcal) | Boiled Calories (kcal) |
|---|---|---|
| 25g | 86 | 35 |
| 30g | 103 | 41 |
| 50g | 172 | 69 |
| 60g | 206 | 83 |
| 80g | 275 | 110 |
| 100g | 344 | 138 |
| 150g | 517 | 207 |
| 200g | 689 | 276 |
| 250g | 861 | 345 |
| 300g | 1034 | 414 |
Boiled Soya Chunks Calories Per 100g
100g of boiled soya chunks contains 138 kcal — significantly lower than 344 kcal for raw, because the chunks absorb 2–3x their weight in water when cooked. This is important when logging calories: 100g of boiled soya chunks on your plate is nutritionally equivalent to only about 33–35g of dry, raw soya chunks.
Use the Hint app to log soya chunks accurately — it tracks both raw and cooked weights so your calorie count is always correct.
50g Soya Chunks Calories
50g of raw soya chunks contain 172 kcal and 26g of protein. If you are weighing them after boiling, 50g of boiled soya chunks contain approximately 69 kcal and 10.5g of protein. Most recipes use 50g–100g of dry soya chunks per serving, which gives 172–344 kcal from the soya chunks alone before adding oil, spices, or gravy.
Soya Chunks Protein Per 100g
100g of raw soya chunks contain 52g of protein — one of the highest protein concentrations of any plant-based food. Boiled soya chunks contain approximately 21g of protein per 100g. Here is the protein breakdown by serving size for both raw and boiled:
| Quantity | Raw Protein (g) | Boiled Protein (g) |
|---|---|---|
| 25g | 13 | 5.3 |
| 30g | 15.6 | 6.3 |
| 50g | 26 | 10.5 |
| 60g | 31.2 | 12.6 |
| 80g | 41.6 | 16.8 |
| 100g | 52 | 21 |
| 150g | 78 | 31.5 |
| 200g | 104 | 42 |
| 250g | 130 | 52.5 |
| 300g | 156 | 63 |
Boiled Soya Chunks Protein Per 100g
100g of boiled soya chunks contains approximately 21g of protein. Boiling does not significantly reduce protein — the lower per-100g number is purely due to water absorption increasing the weight of the chunks. The total protein in 100g of dry soya chunks (52g) is the same as in 280–300g of boiled soya chunks.
200g Soya Chunks Protein and Calories
200g of raw soya chunks contain 689 kcal and 104g of protein. If boiled, 200g of boiled soya chunks contain 276 kcal and 42g of protein. A common gym-diet serving of 50–60g dry soya chunks provides about 26–31g protein, comparable to a medium chicken breast.
1 Bowl (1 Katori) Soya Chunks Calories
1 medium bowl (katori) of cooked soya chunks (approximately 150g boiled) contains around 207 kcal and 31g of protein. If the bowl is a sabzi or curry with oil and spices added, the total may be 250–320 kcal, depending on preparation.
| Serving | Weight | Calories | Protein |
|---|---|---|---|
| 1 small bowl (boiled) | ~100g | 138 kcal | 21g |
| 1 medium bowl / katori (boiled) | ~150g | 207 kcal | 31.5g |
| 1 large bowl (boiled) | ~200g | 276 kcal | 42g |
Soya Chunks Macros Per 100g
The full macronutrient profile of raw soya chunks per 100g is:
- Calories: 344 kcal
- Protein: 52g (60% of calories)
- Carbohydrates: 33g (38% of calories)
- Fat: 0.5g (2% of calories)
- Fiber: 13g
- Glycemic Index: Low (~15)
Soya chunks have one of the best protein-to-calorie ratios of any food — 52g of protein for only 344 kcal makes them extremely efficient for muscle building on a calorie-controlled diet.
Soya Chunks vs Chicken Protein
Both soya chunks and chicken are complete proteins containing all essential amino acids. Here is how they compare per 100g:
| Source | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Soya chunks (raw) | 344 kcal | 52g | 0.5g | 33g |
| Soya chunks (boiled) | 138 kcal | 21g | 0.2g | 13g |
| Chicken breast (cooked) | 165 kcal | 31g | 3.6g | 0g |
| Chicken breast (raw) | 120 kcal | 23g | 2.6g | 0g |
Raw dry soya chunks have significantly more protein per 100g than chicken, but this comparison is misleading because dry soya chunks are weight-concentrated. When compared boiled to cooked, chicken breast (31g protein/100g) outperforms boiled soya chunks (21g protein/100g) in protein density. However, soya chunks are lower in fat, higher in fiber, lactose-free, and substantially cheaper — making them an excellent plant-based protein source for vegetarians.
Soya Chunks Nutrition
Health Benefits of Soya Chunks
1. Are Soya Chunks Good for Health? Yes, soya chunks are highly beneficial due to their high protein and fiber content. They support muscle growth, heart health, and digestion.
2. Soya Chunks Benefits for Females Soya chunks are rich in isoflavones, which mimic estrogen and help balance hormonal fluctuations, particularly during menopause.
3. Are Soya Chunks Good for Weight Loss? Soya chunks have a high protein and fiber content, which promotes satiety and reduces overall calorie intake, making them excellent for weight loss.
4. Are Soya Chunks Good for Weight Gain? When consumed in higher quantities, soya chunks can help with weight gain by providing a calorie-dense protein source.
5. Are Soya Chunks Good for Diabetes? Yes, soya chunks have a low glycemic index (~15) and high fiber, making them suitable for diabetic individuals.
Soya Chunks and Thyroid Health
While soya chunks are nutritious, excessive soy consumption may interfere with thyroid function, particularly for those with iodine deficiency. If you have thyroid issues, consult a Hint Premium dietitian for personalized guidance.
Soya Chunks and Male Health
There is a common myth that soy consumption can lower testosterone in men. However, moderate intake does not cause hormonal imbalances. Soya protein provides high-quality complete protein without harmful effects when consumed in moderation.
Soya Chunks Preparation and Cooking Tips
Soya chunks can be included in various dishes like soya pulao, soya chunks curry, and soya chunks rice to boost protein intake. Boiling them in salted water for 10–15 minutes before cooking removes the raw smell and improves texture.
Other Soy-Based Products and Their Calories
1. Soy Milk
Soy milk is a plant-based milk alternative made from soybeans, rich in high-quality protein and essential amino acids. One glass (240 mL) of soy milk contains 104 calories — 45% from carbs, 24% from protein, and 31% from fat.
It is naturally lactose-free, a good source of calcium (when fortified), vitamin D, and B vitamins. It also contains isoflavones, which may benefit heart health and hormone balance.
2. Soya Chaap
Soya chaap is a popular North Indian dish made from textured soy protein shaped into skewers and marinated with spices before grilling or cooking in gravy. 1 small piece (30g) of soya chaap contains 97 calories — 25% from carbs, 29% from protein, and 46% from fat. Per 100g, soya chaap has approximately 300 kcal.
Soya Chaap vs Soya Chunks: Soya chaap is made from soy protein mixed with refined flour, giving it a meaty, chewy texture. Soya chunks are made from defatted soy flour — higher in protein (~52g/100g dry), lower in fat, and more protein-dense. For maximum protein with minimal processing, soya chunks are the better choice. For taste and versatility, soya chaap is a great meat substitute.
3. Tofu (Soy Paneer)
Tofu is made from coagulated soy milk and used widely in stir-fries, curries, and salads. 100g of tofu contains 67 calories — 7% from carbs, 43% from protein, and 50% from fat. It is an excellent source of plant-based protein, calcium, and iron, and contains isoflavones beneficial for heart health and hormone balance.
4. Boiled Soya Chunks
Boiled soya chunks are hydrated soy protein pieces that can be added to curries, stir-fries, and salads. 1 small cup (100g) of boiled soya chunks contains 138 calories — 38% from carbs, 60% from protein, and 2% from fat. They are packed with protein and fiber, aiding muscle repair and digestion.
Does Boiling Soya Chunks Reduce Protein? No — boiling rehydrates them and does not significantly reduce protein content. The protein per 100g appears lower when boiled because the weight increases due to water absorption.
5. Soya Chunks Curry
Soya chunks curry is a flavorful dish cooked in a spiced tomato and onion gravy. 1 small cup (100g) of soya chunks curry contains 157 calories — 29% from carbs, 31% from protein, and 40% from fat. It is protein-rich and provides essential iron and calcium, supporting muscle health and digestion.
6. Soya Pulao
Soya pulao is a nutritious one-pot dish made with rice, soya chunks, and aromatic spices. 1 medium cup (200g) of soya pulao contains 244 calories — 65% from carbs (rice), 22% from protein (soya chunks), and 13% from fat (cooking oil). The soya chunks add muscle-supporting protein while the rice provides sustained energy.
7. Soya Chunks Fry
Soya chunks fry is a crispy dish made by stir-frying or shallow-frying marinated soya chunks with spices. 1 small cup (100g) of soya chunks fry contains 141 calories — 30% from carbs, 40% from protein, and 30% from fat. High in fiber and low in cholesterol, it is a heart-healthy, protein-rich snack or side dish.
Optimize Your Nutrition with the Hint App
The Hint app helps track macronutrient intake, set diet goals, and access personalized diet plans. Log soya chunks in raw or cooked weight and get accurate calorie and protein counts instantly.
With Hint Pro, you get personalized diet plans and advanced tracking features. With Hint Premium, you get unlimited access to expert dietitian consultations to optimize your meal plans based on your health goals.
Unlock your health potential with the Hint app and take control of your nutrition today!
FAQs
1. How much protein is in 100g of soya chunks? 52g of protein per 100g raw. Boiled: approximately 21g per 100g.
2. How many calories are in 50g of soya chunks? 172 kcal for 50g raw. For 50g boiled: approximately 69 kcal.
3. Soya chunks vs chicken protein — which is higher? Raw soya chunks have 52g of protein per 100g vs chicken breast's 23g per 100g raw. However, boiled soya chunks (21g/100g) are lower than cooked chicken breast (31g/100g). Soya chunks win on fiber and fat profile; chicken wins on protein density after cooking.
4. Is eating soya chunks daily bad? Moderation is key. 50–100g dry per day is generally safe and beneficial. Excessive consumption may affect thyroid function in sensitive individuals.
5. Soya chunks' carb content? Approximately 33g of carbohydrates per 100g raw. Boiled: ~13g per 100g.
6. Are soya chunks a complete protein? Yes — they contain all essential amino acids, making them a complete protein source comparable to animal protein.
7. How many calories are in soya chaap per 100g? Around 300 calories per 100g of soya chaap.
8. Fat in soya chunks? Less than 0.5g per 100g raw — one of the lowest fat contents of any protein source.
9. Is soy milk good for weight loss? Yes — 104 kcal per glass, with a good protein-to-calorie ratio, makes it a satisfying low-calorie beverage.
10. Does boiling soya chunks reduce protein? No — boiling rehydrates the chunks but does not destroy protein. The protein-per-100g figure drops only because the food gets heavier with absorbed water.
11. What is a meal maker? Meal maker is another name for soya chunks, commonly used in South India (Karnataka, Andhra Pradesh, Tamil Nadu). They are the same product — defatted soy flour-based textured vegetable protein.
🎁 Free Hint with Every Watch Purchase
Garmin watches: Purchase any Garmin watch from the Clearcals Store and receive 1 month of Hint Premium (worth ₹1,999) free — including unlimited dietitian consultations, personalised diet and workout plans, and advanced nutrition tracking. 👉 Browse Garmin watches →
Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription — including personalised Indian diet plans, 300+ workouts, weekly insights, and more. 👉 Browse Apple Watches →
About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.
At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
🔗 Connect with Asfia on LinkedIn
