Soya Chunks Varuval Saadham has 231.1 calories per serving (1 Medium Cup) — that's 114.3 calories per 100g. It provides 12.1g protein, 33.7g carbs, and 5.3g fat. With a low glycemic index (GI: 44), this recipe is suitable for diabetes management, heart health, PCOS. The 4.7g 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 Chunks Varuval Saadham in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 202.2g
Cooking time: 15 minutes
Serves: 6 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Soya Chunks Varuval Saadham | Sabjicha Tandul | Shobji bhat er chowmein | Vegetable fried Rice |
|---|---|---|---|---|
| Calories | 231.1 kcal | 232.3 kcal | 232.3 kcal | 232.3 kcal |
| Carbs | 33.7 g | 30 g | 30 g | 30 g |
| Protein | 12.1 g | 3.8 g | 3.8 g | 3.8 g |
| Fat | 5.3 g | 10.8 g | 10.8 g | 10.8 g |
| Fiber | 4.7 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 1 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 377.6 mg | 400.7 mg | 400.7 mg | 400.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At 231.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. The protein content (12.1g) helps prevent blood sugar spikes.
Contains 12.1g 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 (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
Low GI (44) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 Medium Cup (~202.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Medium Cup (~202.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Medium Cup (~202.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Medium Cup (~202.2g) 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 Chunks Varuval Saadham stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (462.3-693.4 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 Chunks Varuval Saadham contains 231.1 kcal (12.1g protein, 33.7g carbs, 5.3g fat). That's 114.3 kcal per 100g. You can track exact portions in the Hint app.
At 231.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. The protein content (12.1g) helps prevent blood sugar spikes. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Soya Chunks Varuval Saadham has 12.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Soya Chunks Varuval Saadham at 231.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Soya Chunks Varuval Saadham already has good protein (12.1g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (44) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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
