Soya Chunks – Nutritional Facts, Benefits and Recipe

Soya Chunks

What are soya chunks?

Soya chunks are a great source of plant-based protein. It has become a common household name in India where the majority of the population is vegetarian. It is made out of defatted soy flour. When the soybeans are extracted the oils are separated and what you are left with is soy flour. This soy flour is then turned into soy chunks.

In India, soy chunks are also known as soy nuggets and soy bari. These are used to make various soya chunks recipes like soya cutlet, soya chunks curry, soya Manchurian, soya chaap curry, and much more. The most widely known soya chunks recipe in the northern parts of India is called soya chaap.  A soya chunk recipe can be made according to your own preference as soya chunks can easily absorb flavours.

The benefits of Soya chunks include being high in protein and other nutrients. Soya chunks protein can benefit people who want a complete source of protein but are vegans or vegetarians. 1.3 cups of soya chunks has about 336 calories and 54g of protein. Soya chunks also contain many vitamins and minerals including Vitamin K1, Copper, Thiamine, and Phosphorus.

Read this blog to know more about soya chunks, soya chunks recipe, their benefits, nutritional information, and much more.

What are soya chunks made of?

Soya chunks are made out of defatted soy flour. After the soybeans are extracted for soybean oil, the byproduct which is left is called soy flour. This soy flour is then turned into soy chunks. Since all the oil is removed in the process, soy chunks are low in fat. This is one of the major benefits of soya chunks. It is the right choice for people trying to lose weight or eat a diet consisting of less fat. It’s also easy to make a soya chunks recipe which has a lot of nutrients.

Nutritional Values of Soya Chunks 

It is really important to know the nutritional value of the food you eat. Here are the nutritional values of soya chunks

Soya Chunks
Serving Size 1.3 cups
Calories 336
Fat 0g
Carbs 29g
Protein 54g

Protein in Soya Chunks

A lot of plant-based foods are incomplete sources of protein. Soya chunks are one of the very few plant-based foods which is not only cheap but also a complete source of protein. It contains all the essential amino acids. 1.3 cups of soya chunks contain about 54g of protein. It is a great food choice for people who eat a plant-based or vegetarian diet or are looking for a meat substitute. You can add a soya chunks recipe to your diet to get a good quantity of protein. Also, make sure to check other protein rich foods.

Major Health Benefits of Soya Chunks

Including soy chunks in your diet can benefit you in many ways. Soy chunks are low in saturated fat which reduces the chances of cardiovascular disease. It also helps in managing weight loss and reducing cholesterol in the body. Soya chunks are also rich in calcium which may help in managing Osteoporosis. Some major health benefits of soya chunks include-

  • Good source of protein
  • Acts as a meat substitute
  • Healthy Heart
  • Aids in weight loss
  • Maintain hormonal balance in women
  • It helps to reduce menopausal symptoms
  • Helps in good digestive health
  • Regulates blood sugar levels
  • Regulates cholesterol levels
  • Helps in cancer prevention

You can read about the benefits of soya chunks in detail below.

Good source of protein

Soya chunks are a great source of protein and that’s mainly due to the presence of all the essential amino acids. Soya chunks are not only cheap but they also provide high-quality protein. 1.3 cups of soya chunks can give you about 54 grams of complete protein. The high protein content is one of the benefits of soya chunks. You can make a soya chunks recipe to fulfill your daily protein intake. Learn more about why protein is important for healthy lifestyle.

Acts as a meat substitute 

Meat and other dairy products are a great source of complete protein but a lot of people refrain from eating meat due to religious or personal reasons. This is where soya chunks help. It is a great meat substitute. Just like meat, a soya chunks recipe can provide a person with complete protein with all the essential amino acids. If you want to calculate the amount of protein in your food then try out this amazing Protein calculator. 

Healthy Heart

What you eat plays a huge role in how your heart health is going to be. The presence of bad fat in any food item will increase the risk of your heart suffering from cardiovascular disease. Thankfully soya chunks are low in fat which helps to keep a heart healthy.

Aids in weight loss 

Soya chunks can help in weight loss due to the presence of low amounts of carbohydrates and high amounts of protein in it. The presence of fiber in soya chunks can help you feel fuller for longer decreasing your hunger and aiding in weight loss. You can add a healthy soya chunks recipe to your diet which will help keep you full for longer. 

Maintain hormonal balance in women 

One of the many benefits of soya chunks is that it can benefit women when it comes to hormone imbalance. The phytoestrogen compounds found in soya chunks can help with hormonal imbalances in women. Therefore, it is beneficial for women suffering from PCOS, and menopause.

It helps to reduce menopausal symptoms

Hot flashes are one of the symptoms of menopause. The isoflavones present in soya chunks bind to some receptors and mimic the effect of estrogen which may help with menopausal symptoms.

Helps in good digestive health 

Soya chunks contain fiber which helps the body to improve its digestion. Consuming soya chunks can also increase the presence of lactobacilli and bifidobacteria growth in the gut. These bacteria can help in the easy breakdown of food. Consuming fruits on a daily basis can also help to aid digestion. Here are some protein rich fruits. 

Regulates blood sugar levels 

Soya chunks are low in carbohydrates, therefore making it a great choice for people with Diabetes. Soya chunks help in regulating the blood sugar levels in the body. It contains isoflavones which help in managing insulin in the body. Adding soya chunks recipe to your meals can help you tackle high blood sugar levels. It is one of the many benefits of soya chunks. 

Regulates cholesterol Level 

Soya chunks can help in regulating the cholesterol level in the body. Soy chunks are made up of defatted soy flour which eliminates the presence of any fat in it.  Also, less fat content in soya chunks reduces the chances of bad cholesterol buildup in the body. Adding a healthy soya chunks recipe to your diet can help reduce the levels of saturated fat which will eventually decrease the cholesterol in the body

Helps in cancer prevention

Soya chunks are rich in various nutrients. The presence of an isoflavone called genistein may block cancer tumors and may provide nourishment for proper growth.

Soya Chunks Nutritional Facts:

Now that you are aware of the benefits of soya chunks here are some of its nutrition facts.

  • High in Protein – Soya chunks are a great source of complete protein. It contains all the essential amino acids. 100g of soya chunks contains about 52g of protein. Your body needs the right amount of protein requirement.
  • Contains Fiber – Soya chunks are also a source of fiber. The fiber present in soya chunks helps in the digestion of food. It also helps in regulating blood sugar levels by keeping you fuller for longer.
  • Low-fat content – Soya chunks have low-fat content which can really be beneficial to decrease the levels of cholesterol in the body.
  • Low Carbohydrates – Soya chunks are low in carbohydrates which means it won’t raise your blood sugar levels. People with Diabetes can add soya chunks into their diet for better regulation of their blood sugar levels.

How to Use Soya Chunks?

Here are some ways in which soya chunks can be used
  1. Rehydrate: Soya chunks are dehydrated and need to be rehydrated before use. Place the chunks in a bowl and cover them with hot water for about 10-15 minutes until they become soft. Drain the water and rinse the chunks with cold water.
  2. Curry: Soya chunks can be added to curries or can be made into different curry recipes. You can make different kinds of soya chunks recipe.
  3. Stir-fry: Soya chunks are a great addition to stir-fries. Sauté some veggies like broccoli, bell peppers, and carrots, and then add the soya chunks. Cook for a few minutes until they are heated properly.
  4. Burger patties: You can also use soya chunks to make vegetarian burger patties. Simply, mash some soya chunks and add spices, herbs, and sauces as per your taste and fry on a pan with some oil.
  5. Soups: Soya chunks are high in protein and can be added to soups for a protein boost. Just add them to your favorite soup recipe for more protein.

Recipes Using Soya Chunks

There are many benefits of soya chunks including that they can be cooked into many recipes. You can also add soya chunks as a side dish to your diet. You can use any of the soya chunks recipes for weight loss as well. Here’s how to use soya chunks to make some amazing soya chunks recipes.  

Soya Chunks Curry

This is a delicious soya chunks recipe that can be made with traditional Indian spices. It has the consistency of a curry with soya chunks in it. Ingredients like onions, garlic, herbs, tomatoes, and other spices. It’s high in protein and is very delicious.

Soya Chunks Pulao

Pulao is a great meal in itself. It contains fiber which helps in digestion. Adding soya chunks to your pulao can make a great soya chunks recipe. It will also increase its protein content. You can also add various spices to this soya chunks recipe according to your taste. This is also a great soya chunks recipe for weight loss.

Chana Soya Masala

Chana soya masala is a semi-dry sabzi made with Kabuli chana, different spices, and soya chunks. Not only it’s high in protein but also has a great taste as it cooked with traditional Indian masalas. You can also use chickpeas in this recipe which are a great source of fiber. This soya chunks recipe is a great option for people who want to eat healthily without compromising on the taste.

Soya ki Sabzi

Soya ki sabzi is a simple yet delicious soya chunks recipe. It is cooked with mild spices and flavored with onions and tomatoes and cooked in a curd-based gravy. It is protein-rich and highly nutritious. You can also eat this soya chunks recipe for weight loss.

Soya Pulao Recipe

We all know soya chunks are high in protein and can be cooked in many ways. It is easy to cook and also tastes very delicious. Soya Chunks can easily be added to any dish or recipe as it does not have a specific taste and can be cooked and flavored according to your own choice.

One of the many soya chunks recipe that you can cook with soya chunks is called a soya pulao recipe. Pulao is a rich source of carbs and fiber which can be combined with soya chunks to make a complete meal rich in carbs, fiber, and protein. Make this recipe and enjoy soya chunks of protein. You can also check out these high protein and low carbs food recipe.


  • 1/2 cup basmati rice
  • 1/2 cup soya chunks (dried)
  • 1/4 cup carrot (finely chopped)
  • 1/4 cup green peas (fresh)
  • 1/2 teaspoon of cumin seeds
  • 1 Bay Leaf
  • 2-3 Black peppercorns
  • 1 small cinnamon stick
  • 2-3 cloves
  • 1 sliced onion, thinly sliced
  • 1 Finely chopped green chili
  • Turmeric powder 1/4 teaspoon
  • 1 and 1/4 cup water
  • Salt
  • Oil (any healthy option)
  • Chopped coriander leaves

Steps to Cook Soya Pulao Recipe

The steps below will tell you how to use soya chunks to cook soya pulao.

Step 1: Rinse rice in water 2-3 times and then soak it in water for 15-20 minutes

Step2: Rinse the soya chunks in hot water for about 15 minutes

Step 3: After 15 minutes the soya chunks will absorb all the water and swell up. Drain the excess water and again rinse them twice to remove any smell.

Step 4: Take a nonstick pan and heat some oil and add bay leaf, cumin seeds, black peppercorns, cinnamon, and cloves. Allow the cumin seeds to sizzle.
Step 5:Add sliced onions and green chili and saute it until the onions become transparent.

Step 6: Now add carrot (chopped according to your preference) and green peas and saute for 2-3 minutes.

Step 7: Take the rice which you soaked earlier, drain all the excess water, and add them to the pan. Also, add soya chunks and some turmeric powder. Mix well and saute for a while on medium flame

Step 8: Now add 1 and 1/4 cups of water and salt according to your preference and bring it to a boil over medium flame.

Step 9: When it starts to boil, reduce the flame to low and cover the pan. Cook for about 10 minutes. Do not let them steam escape.

Step 10: Turn off the flame after 10 minutes and keep it over a hot stove top for about 7-8 minutes. Now remove the lid and fluff the cooked rice with a fork or a spoon

Step 11: Soya bean pulao is ready! Garnish with coriander leaves and serve this amazing recipe filled with soya chunks of protein.

Soya Chunks Curry Recipe

Soya Chunks curry is also a great soya chunks recipe for people who want a protein-rich diet with the taste of curry. This recipe is easy and flavorful. It is cooked like any other curry with simple ingredients. This soya chunks recipe also has the flavours of southern India due to the use of curry leaves however you can also use Kasuri Methi while cooking this recipe. This recipe will provide you with good amounts of soya chunks protein and you can also use this soya chunks recipe for weight loss.

The ingredients for this amazing soya chunks recipe have been mentioned below.

  • 1 and 1/4 cup soya chunks
  • Healthy Oil (1/2 to 2 tablespoons)
  • 1/2 teaspoon cumin seeds
  • 1 pinch of mustard
  • Spring curry leaves or bay leaves
  • 1 cup onions ( finely chopped)
  • 1 green chili
  • 1 and a 1/2 teaspoon ginger garlic paste
  • 3/4 – 1 teaspoon red chili powder
  • 3/4 to 1 teaspoon garam masala
  • Coriander powder – 3/4-1 teaspoon
  • Salt – according to your taste
  • 2 tablespoons chopped coriander leaves
  • For Puree
  • 2 large tomatoes
  • 3-4 tablespo0n coconut milk

Steps to cook soya chunk curry

The steps given below will tell you how to use soya chunks for cooking soya chunk curry.

Step 1: Heat some oil in a pan and add mustard and cumin seeds.

Step 2: When they start to splutter go on to add curry leaves, onion, and green chilies.

Step 3: Fry the onions until they turn golden

Step 4: Now add ginger and garlic paste and fry it till the raw smell of it disappears.

Step 5: Now add tomato and coconut paste

Step 6: Fry till the paste starts to thicken and begins to leave the side of the pan.

Step 7: Now add garam masala, red chili powder, coriander powder, and salt

Step 8: Saute everything for about 3 minutes.

Step 9: Now add the soya chunks and saute them for 3 minutes. Keep on stirring it in between till it is properly coated in masala.

Step 10: Now pour 1 and 1/4 cups of water and mix it well. Bring it to a boil and let it simmer. If you feel the curry is too thick add some water to it.

Step 11: Cook it on a low flame for about 8-10 minutes until all the soya chunks are cooked well.

Step 12: When the oil starts to float on top the curry is done. Add coriander leaves and mix well.

Step 13: Turn off the heat and let it sit for an hour so the soya chunks can absorb all the flavors

Step 14: Serve with rice, roti, or anything you like, and enjoy the goodness of soya chunks of protein.

Soya fried rice

Fried rice is one of the most popular rice recipes in India. It is mostly cooked with long-grain rice and different kinds of sauces and different kinds of toppings. Soya fried rice is an easy and delicious soya chunks recipe with the nutrition of soya chunks in it. You can add this recipe to your daily diet for a balanced intake of carbs and protein. Here’s how you can make soya fried rice.


For soya

  • 3 cup water
  • ½ tsp salt
  • ½ cup soya chunks
  • ½ tsp ginger garlic paste
  • ½ tsp Kashmiri red chili powder
  • ¼ tsp salt
  • 2 tbsp oil

for fried rice:

  • 2 tbsp oil
  • 2 finely chopped  clove garlic
  • 1 chili (slit)
  • ½ finely chopped onion
  • ½finely chopped  carrot
  • ½ tsp pepper powder
  • 1 tsp salt
  • 2 cups cooked rice
  • 4 tbsp chopped spring onion
  • 2 tbsp finely chopped  cabbage
  • ½ capsicum (finely chopped)
  • 1 tsp chili sauce
  • 2 tbsp vinegar
  • 2 tbsp soy sauce

Steps to cook soya fried rice

Learn how to use soya chunks to make soya fried rice by following the steps given below.

Step 1: In a saucepan boil 3 cups of water and 1/2 tsp salt. Now add 1/2 cup of soya chunks and boil it for 5 minutes.

Step 2: After it is boiled, let it cool then squeeze the soya lightly to remove any excess water.

Step 3: Take the soya into a bowl and add 1/2 tsp ginger garlic paste, 1/2 tsp chili powder, and 1/2 tsp salt.

Step 4: Mix it well and marinate it for 30 minutes.

Step 5: Take a pan and heat 2 tbsp oil in marinated soya

Step 6: Now fry it for 3 minutes and ensure that it becomes crispy and keep it aside

Step 7: In the same pan heat 2 tbsp oil and stir fry 2 cloves of garlic, 1 chili, and 2 tbsp spring onions.

Step 8: Now add 1/2 carrot, 2 tbsp cabbage, and 1/2 capsicum.

Step 9: Stir fry it on a high flame without overcooking the vegetables

Step 10: Add 1 tsp chili sauce, 2 tbsp vinegar, 2 tbsp soy sauce, ½ tsp pepper powder, and ½ tsp salt.

Step 11: Now stir fry and make sure all the spices are mixed well. Now add fried soya and stir fry sauce uniformly

Step 12:  add 2 cups of cooked rice and 1/2tsp salt

Step 13: Stir fry and mix well

Step 14: Now add 2 tbsp spring onion. Your soya fried rice filled with soya chunks of protein is now ready.

Things to keep in mind before adding soya chunks to your diet

Soya chunks are a great source of plant-based protein. It’s easy to cook and can be made into a lot of recipes. It’s high protein and low fat content makes it the right choice for people who want to lose weight or build muscle. The benefits of soya chunks are many, however, overconsumption of soya chunks can also have adverse effects. Therefore, it is really important to know how to use soya chunks in the right way so it benefits your health. Given below are some things you should keep in mind before adding soya chunks to your diet.

  • Enough protein in your diet
  • Can cause Kidney stones
  • Can cause indigestion

You can read about it in detail below

Enough protein in your diet

If you already have enough protein in your diet there is no need to consume soya chunks. Consuming too much protein can cause indigestion, dehydration, headache, and irritability. Figure out your daily protein intake and consume it accordingly.

Can cause Kidney stones

Consuming too many soya chunks can cause kidney stones. It’s because soya chunks are high in uric acid. High uric acid levels in the body get deposited in the kidneys and cause kidney stones.

Can cause Indigestion

Soya chunks are hard to digest. Overconsumption of soya can cause indigestion. Fermented forms of soy like tempeh is easy to digest.


Are soya chunks good for health?

Yes, there are many benefits of soya chunks. They are high in protein and low in bad fat. Soya chunks protein contain all the essential amino acids which are required to form a complete protein, therefore, making soy chunks a complete source of protein.

How much protein do soya chunks contain?

Soya chunks are really high in protein content. 100g of soya chunks contains approximately 52g of protein.

Which is the best time to eat soya chunks?

It is hard to digest soya chunks, therefore it should be avoided at night and should be consumed in the morning or in lunch.

What are the benefits of having soya chunks?

The benefits of soya chunks are plenty. There are high in protein and low in fat, making it the ideal meal choice for people who are trying to lose weight or eat healthy. It also helps to regulate blood sugar levels. For vegans and vegetarians, soya chunks protein is a great option because it is a complete source of protein.

Do soya chunks help in weight loss?

Yes, soya chunks can help in weight loss because it contains very low fat and dietary fiber. It helps reduce hunger by keeping you fuller for longer.

Which is the best soya chunks recipe?

There is no best soya chunk recipe. It all depends on the taste and preference of each individual. Also, the popularity of a soya chunk recipe may vary from region to region.

What are the preparations before making a soya chunks recipe?

Make sure to use fresh ingredients while making a soya chunks recipe and always rinse the soya chunks in water before beginning the cooking process. This will soften the soya chunks and help them absorb more flavors.

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