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Soya cutlet
Soya cutlet has 118 calories per serving (1 Medium Piece) — that's 282.2 calories per 100g. It provides 9.6g protein, 11g carbs, and 4g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 2.6g 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 cutlet in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories118.0 kcal
- Carbs11.0 g (43.9 kcal)
- Protein9.6 g (38.5 kcal)
- Fats4.0 g (35.6 kcal)
Nutrition Label
Soya cutlet
- Serving Size1 Medium Piece (40 g)
- Calories118.0 kcal
- Carbs11.0 g
- Fiber2.6 g
- Sugar0.2 g
- Protein9.6 g
- Fat4.0 g
- Saturated fat0.8 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.3 g
- Cholesterol0.4 mg
- Sodium120.6 mg
Nutrition per 100g
- Calories282.2 kcal
- Carbs26.2 g
- Fiber6.3 g
- Sugar0.6 g
- Protein23.0 g
- Fat9.5 g
- Cholesterol1.0 mg
- Sodium288.4 mg
1 serving = 41.8g
Cooking time: 20 minutes
Serves: 14 persons
Ingredients
Lime juice
1 Table Spoon
Potato
200 Grams
Coriander leaves
15 Grams
Ginger fresh
2 Grams
Rice bran oil
3 Table Spoon
Salt
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Soya chunks
250 Grams
Bread crumbs
50 Grams
Instructions
1
2
Boiling
Boil the soya chunks until soft, mince them finely.
3
Mix the spices
In a large bowl and add crushed ginger, crushed garlic, finely chopped onion, chopped coriander leaves, chopped mint leaves, chopped green chilies, red chili powder, turmeric powder, cloves, and cinnamon powder it. Mix all these ingredients well and then add boiled potato to it. Mash the potato, using a spatula, and mix it well among the other ingredients.
4
Make patties
Meanwhile, press the minced soya in between your palms so that it becomes moisture-free. Now, add this to the potato mix and whisk well. Make sure the chicken is well coated with the spices. Now, sprinkle some salt as per your taste and mix it well.
5
Stuffing And Shaping Cutlet
Once done, take a small portion of the cutlet mixture and make small balls out of it. Press these balls between your palms and flatten them out in the shape of cutlets. Now, dip these raw cutlets in a bowl containing bread crumbs and, one by one, cover them in crumbs. Once done, set these aside to rest.
6
Frying the cutlet
Next, place a pan over medium flame and add oil in it. Once hot, add the coated cutlets in the hot oil and fry these until they are crisp and golden brown. Make sure that the cutlet is well cooked. Place these fried cutlets on a plate lined with absorbent paper to soak up the extra oil.
7
Serve it
Serve these hot along with a dip of your choice!
Glycemic Index
70 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Soya cutlet | Bhutta katlet | Chaya Cutlet | Chicken cutlet |
|---|---|---|---|---|
| Calories | 118 kcal | 88.1 kcal | 88.1 kcal | 78.8 kcal |
| Carbs | 11 g | 9.4 g | 9.4 g | 4.3 g |
| Protein | 9.6 g | 1.1 g | 1.1 g | 3.5 g |
| Fat | 4 g | 5.1 g | 5.1 g | 5.3 g |
| Fiber | 2.6 g | 0.8 g | 0.8 g | 0.4 g |
| Sugar | 0.2 g | 0.9 g | 0.9 g | 0.1 g |
| Sodium | 120.6 mg | 122.4 mg | 122.4 mg | 90.6 mg |
| Cholesterol | 0.4 mg | 0.5 mg | 0.5 mg | 14.3 mg |
Health Goals Suitability
Weight Loss
At just 118 kcal per serving, this is an excellent choice for weight management.
Diabetes
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Contains 9.6g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Low cholesterol (0.4mg) and low saturated fat (0.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (70) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
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.
Portion Guidance
Weight Loss
1 Medium Piece (~41.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~41.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Soya cutlet stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (236.1-354.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
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.
Frequently Asked Questions
One serving of Soya cutlet contains 118 kcal (9.6g protein, 11g carbs, 4g fat). That's 282.2 kcal per 100g. You can track exact portions in the Hint app.
At just 118 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Soya cutlet has 9.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Soya cutlet is light enough for dinner at 118 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Soya cutlet is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (70) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
