Soya bhurji has 156.1 calories per serving (1 Small Cup) — that's 129.9 calories per 100g. It provides 12g protein, 11.7g carbs, and 6.8g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Soya bhurji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 120.1g
Cooking time: 10 minutes
Serves: 4 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Soya bhurji | Paneer kanda bhurji | Paneer onion bhurji | paneer pyaaz bhurji |
|---|---|---|---|---|
| Calories | 156.1 kcal | 217.1 kcal | 217.1 kcal | 217.1 kcal |
| Carbs | 11.7 g | 11.2 g | 11.2 g | 11.2 g |
| Protein | 12 g | 10.9 g | 10.9 g | 10.9 g |
| Fat | 6.8 g | 14.3 g | 14.3 g | 14.3 g |
| Fiber | 4.5 g | 2.1 g | 2.1 g | 2.1 g |
| Sugar | 1.6 g | 7.4 g | 7.4 g | 7.4 g |
| Sodium | 210.2 mg | 216 mg | 216 mg | 216 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At just 156.1 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. With 12g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 4.5g fiber further slows glucose absorption. The protein content (12g) helps prevent blood sugar spikes.
Contains 12g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Zero cholesterol and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
Low GI (50) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
1 Small Cup (~120.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~120.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~120.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~120.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Soya bhurji stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (312.2-468.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
One serving of Soya bhurji contains 156.1 kcal (12g protein, 11.7g carbs, 6.8g fat). That's 129.9 kcal per 100g. You can track exact portions in the Hint app.
At just 156.1 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. With 12g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 4.5g fiber further slows glucose absorption. The protein content (12g) helps prevent blood sugar spikes. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Soya bhurji has 12g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Soya bhurji is light enough for dinner at 156.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Soya bhurji already has good protein (12g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (50) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
