Soya Chunks Nutrition Guide: Facts, Benefits, and More

Vegetarians and vegans sometimes have difficulty finding a good protein source to include in their diet. Most people know about paneer, but another protein-rich food that vegetarians can enjoy without worrying about is soya chunks. These spongy pieces can be equally enjoyed by non-vegetarians too! Want to know more about this protein-packed food?

Keep reading as we talk about soya chunks nutrition, including calories in soya chunks, how much protein in 100 gm soya chunks, health benefits, and more!

What are Soya Chunks Made Of?

Contrary to what many believe, soya chunks are not made of ‘maida’ or all-purpose flour. Instead, these spongy chunks are made of soy flour from which most fat content has been removed. More on that in the following section. 

The best way to cook soya chunks is to boil them in water for a few minutes. Immersing them in water turns the hard chunks soft, making them easily chewable.

How Are Soya Chunks Made?

Soya chunks, also known as Textured Vegetable Protein (TVP) are made from soybeans. Soybeans are subject to a process called extrusion to make soya chunks.

Oil is first extracted from soybeans. This removes most fat content from the beans, leaving behind soybean flour, which is rich in protein. This flour is given a dough-like consistency and is subjected to heat and pressure to give it a meat-like texture.

Later, the dough is cut out into chunks and dried to obtain the final product.

Soya Chunks Nutrition Value

Given below is the nutritional information on soya chunks.

100g soya chunks contain:

• Calories: 345 Kcal
• Protein: 52 g
• Fat: 0.5 g
• Dietary Fibre: 13 g
• Carbohydrates: 33 g
• Iron: 20 mg
• Calcium: 350 mg

As you can see from the above information, soya chunks are:

High in protein: 100g soya chunk protein content is 52 g, which is quite good for any person looking to increase their protein intake. It is specifically good for vegetarians and vegans who want to include a plant-based protein source in their diet.

Low in fats: Soya chunks are also perfect for people who wish to maintain their weight or who are looking to lose some weight. With only 0.5 g of fat in 100 g of soya chunks, one can rest assured they can meet their protein requirements without taking in too much fat, which can contribute to an increase in weight.

Have a high fibre content: 13 g of dietary fibre makes soya chunks a healthy option for everyone, including diabetics. It has a low glycaemic index like other low glycaemic index foods and a high fibre content, which promotes a feeling of fullness and helps in regulating blood sugar levels. Plus, it also supports gut health by facilitating easy digestion after meals.

Contains vitamins and minerals: Soya chunks are also a good source of B vitamins and vitamin K, along with other nutrients like calcium and iron. These help in ensuring all body functions are working properly, thereby improving a person’s overall well-being.

Health Benefits of Eating Soya Chunks

Helps in Weight Management and Weight Loss

Including soya chunks in your diet can help you manage or lose weight. The fibre content in this food keeps you full for long periods, curbing your urge to snack more often. Its low-fat content makes sure you do not gain weight due to too much fat intake.

Supports Heart Health

Soya chunks are a heart-friendly food. They are low in triglycerides and bad cholesterol (LDL) and do not contribute to blocked arteries. This reduces the risk of heart disease and keeps the heart strong and healthy.

Regulates Hormonal Imbalance in Females

Hormonal imbalances are common in women, especially those in their menopausal stage or the ones dealing with PCOS. As soya chunks contain isoflavones, which mimic oestrogen in the body, they help regulate the menstrual cycle and relieve symptoms of menopause like hot flashes and mood swings in women.

Regulates Blood Glucose Levels in the Body

As stated before, soya chunks have a low glycemic index, which means they do not spike the blood glucose levels in the body. Their high fibre content also helps maintain blood glucose levels for longer durations.

Improves Digestion

Digestive issues can be quite troublesome. Adding soya chunks to the diet can help improve digestion as it has a good amount of dietary fibre. However, stick to no more than 25-30 g of soya chunks daily, as overconsumption can lead to tummy troubles like constipation.

May Help Reduce Inflammation

Soya chunks are said to have anti-inflammatory properties and may work positively against inflammation-related health conditions, including certain cancers. However, more research is needed to confirm the same.

Support Bone Health

Filled with minerals like calcium and phosphorus, soya chunks help in supporting bone health. Eating soya chunks regularly builds stronger bones and reduces bone loss, minimising the risk of bone-related problems like osteoporosis.

Soya Chunk Side Effects to Keep in Mind

Most people can eat soya chunks without a problem. However, some people may experience side effects. These include:

• Allergic reactions like itching, swelling, or difficulty breathing
• Disturbed thyroid function
• Dizziness
• Digestive issues like bloating or constipation
• Hormonal disruptions

How to Incorporate Soya Chunks in Your Diet

Soya chunks are versatile and can be added to a range of foods to make mouth-watering dishes.

• Add them to make healthy and flavourful rice dishes such as pulao.
• Make soups with soya chunks to increase the protein content of the meal.
• Add them to salads for a protein-packed dinner.
• Make patties with soya chunks for your burger.
• Make tasty stir fries with soya chunks and your favourite veggies.

Paneer vs. Soya Chunks: Which One Should You Choose?

If you’re not concerned about fat content and want to meet your protein requirement, paneer can be a good choice for you. However, if you wish to watch calories and want to skip fat in your diet, soya chunks will be a better choice for you as they have minimal fat and can keep your tummy full for a long time. So you won't be reaching out to snacks to satisfy your cravings.

Using Soya Chunks As a Tasty Meat Substitute

Soya chunks fit well as a meat substitute. These chewy chunks are popularly used by vegetarians as well as vegans to meet their protein requirements. As soya chunks have high protein content, are versatile enough to be prepared in multiple ways, and go with different flavours, they are often used as a plant-based alternative to meat. 

Healthy and Delicious Soya Chunks Recipes to Try

Soya Chunks Masala

Ingredients:

• Soya chunks – 1 cup
• Onion – 1
• Tomatoes – 2
• Green chillies – 2
• Curry leaves
• Ginger-garlic paste – 1 teaspoon
• Cumin seeds – 1 teaspoon
• Turmeric powder – ½ teaspoon
• Chilli powder - 1 teaspoon
• Garam masala powder – ½ teaspoon
• Oil – 2 tablespoons
• Salt (to taste)

How to Make:

1. Boil soya chunks for 3-5 minutes in a pan filled with water until they are soft. Strain the water, rinse the chunks, and squeeze out excess liquid.

2. Heat oil in a pan; add cumin seeds and curry leaves.

3. Then add onion and slit green chillies. Once brown, add ginger garlic paste and stir for some time.

4. Then, add sliced tomatoes, along with turmeric, chilli powder, garam masala powder, and salt.

5. Let the mix cook for a while before adding soya chunks.

6. Mix well and let it simmer for 3-4 minutes.

7. Garnish with coriander leaves and serve hot.

Soya Chunks Stir Fry

Ingredients:

• Soya chunks – 1 cup
• Onion, tomatoes, bell peppers – sliced
• Ginger garlic paste - ½ teaspoon
• Black pepper powder - ½ teaspoon
• Turmeric powder – ½ teaspoon
• Soya sauce – 1 tablespoon
• Oil – 2 tablespoons
• Sesame seeds - ½ teaspoon
• Salt (to taste)

How to Make:

1. Boil soya chunks and squeeze out excess water.

2. Add oil to a pan. Let it heat up before adding sliced onions.

3. Now add soya chunks and ginger garlic paste and cook well.

4. Add green bell peppers, tomatoes, and other veggies of your choice.

5. Stir fry for a few minutes and then add black pepper, turmeric powder, salt, and soya sauce.

6. Cook for 5 minutes and garnish with sesame seeds in the end.

Concluding Thoughts

Soya chunks can be a healthy addition to your diet, irrespective of your food preferences. Considering the fact that soya chunks protein per 100g is 52 g, it can supply you with a good amount of protein. Many people are unaware of soyabean chunks protein content and miss out on this nutritious food item.

But we hope that this guide, containing details like 100 gm soya chunks protein content and its benefits, has encouraged you enough to try this health-boosting food soon!

FAQs

Are Soya Chunks Good For Weight Loss?

Soya chunks can be thoughtfully-incorporated into your weight loss meal planning. Being high in protein and dietary fibre, soya chunks can keep you full for a longer period and keep check on your snacking. Plus, soya chunks have fewer calories compared to other high-protein foods, adding lesser calories to your total caloric intake.

However, there are a few considerations to remember when adding soya chunks to your weight loss diet:

• Consume soya chunks in moderation. Connecting with a dietician to know how much of it you can eat to support weight loss can be helpful.
• Make soya chunk recipes that are not calorie-dense. Avoid making high-calorie gravies and using too much oil in your dishes.

Are soya chunks good for health?

Soya chunks are healthy foods for most individuals. They are rich in protein, fibre, and other essential minerals. 

Where can I buy soya chunks?

Soya chunks are readily available in your nearby grocery stores and supermarkets. You can also buy them online.  

How to store soya chunks?

Store unopened packets of soya chunks in a cool and dry place, away from sunlight. After opening the packet, transfer the chunks into an airtight container and store them at room temperature. 

Can I eat 100 gm soya chunks daily?

While it is better to eat around 25-30 gm of soya chunks daily to avoid digestive issues, you may ask your doctor if eating 100 gm of soya chunks daily will be suitable for you. 

Do soya chunks contain estrogen?

Soya chunks contain isoflavones, a type of plant estrogen similar to that found in humans. 

Is soya chunks protein or fat?

Soya chunks have more protein and less fat. To give you an idea, 100 g of soya chunks contain 52 g of protein and 0.5 g of fat.

Are soya chunks bad for males?

When consumed in moderate amounts, soya chunks are not bad for males. They do not significantly impact hormone levels and fertility and hence, can be a part of a healthy diet. One must, however, avoid excessive consumption.

How much soya chunks can males eat in a day?

Generally, males can eat 25-30 g of soya chunks without a problem. For more personalised advice, connect with your dietician. 

For more health-related content, visit our Dawaa Dost website now! You will also get access to affordable medicines and healthcare products you might be looking to buy!