Soya chunks (often sold as “meal maker”) are made from defatted soy flour — the soybean with most of the oil removed. That makes them one of the most protein-dense and cheapest foods in an Indian kitchen, especially useful for vegetarians.
Soya chunks nutrition per 100 g (dry)
| Nutrient | Per 100 g dry (typical label) |
|---|---|
| Calories | ≈ 345 kcal |
| Protein | ≈ 50–52 g |
| Carbohydrates | ≈ 33 g |
| Fibre | ≈ 13 g |
| Fat | ≈ 0.5–1 g |
Brands differ slightly — check your pack. Whole soybean, by comparison, has 37.8 g protein and 19.4 g fat per 100 g (IFCT 2017).
Protein per serving
| Dry weight | Cooked (approx.) | Calories | Protein |
|---|---|---|---|
| 20 g (small handful) | ≈ 60 g | ≈ 70 kcal | ≈ 10 g |
| 30 g (1 serving) | ≈ 90 g | ≈ 105 kcal | ≈ 15 g |
| 50 g (large serving) | ≈ 150 g | ≈ 175 kcal | ≈ 25 g |
Soya chunks vs other protein foods
| Food | Serving | Protein | Calories for 10 g protein |
|---|---|---|---|
| Soya chunks | 30 g dry | ≈ 15 g | ≈ 70 kcal |
| Chicken breast | 100 g raw | 21.8 g | ≈ 77 kcal |
| Egg whites | 3 whites | 11.1 g | ≈ 43 kcal |
| Whole eggs | 2 eggs | 12.1 g | ≈ 110 kcal |
| Paneer | 100 g | 18.9 g | ≈ 137 kcal |
| Moong dal | 30 g dry | 7.2 g | ≈ 137 kcal |
Among vegetarian foods, only soya comes close to lean meat for protein per calorie. See vegetarian protein sources in India and paneer vs tofu for more comparisons.
Does soya affect hormones?
Soya contains isoflavones, plant compounds that are sometimes called “phyto-oestrogens”. This has led to worries about lower testosterone or “man boobs”. A 2021 meta-analysis of 41 clinical studies found that soy protein and isoflavone intake did not affect testosterone, free testosterone or oestrogen levels in men. Case reports of problems involve extremely high intakes far beyond normal diets.
For women, normal soy food intake is considered safe, including for most women with a history of breast cancer according to cancer organisations — but anyone with a hormone-sensitive condition should follow their doctor's advice.
How much soya to eat a day
- 25–50 g dry soya chunks a day is a sensible amount for most adults.
- Mix it with other proteins — dal, dairy, eggs — rather than relying on one food.
- If you take thyroid medication, take it consistently and follow your doctor's advice on timing around soy-rich meals.
- Avoid soya if you have a soy allergy.
How to cook soya chunks well
- Boil in salted water for 5 minutes, or soak in hot water for 15–20 minutes.
- Rinse in cold water and squeeze out as much water as possible — this removes the beany taste.
- Marinate in curd and spices for 15 minutes, or add straight to a masala.
Easy Indian recipes
- Soya chunk curry (with onion-tomato masala) with rice or roti.
- Soya pulao or biryani — add 30 g dry chunks per person.
- Soya keema made from soya granules.
- Soya poha or upma for breakfast — see high-protein vegetarian Indian breakfasts.
- Soya tikka on skewers with capsicum and onion.
Next step: Work out how much protein you need with the protein calculator.
Explore the guide: Targets by goal, the best Indian protein foods and every protein article are in the protein guide. Compare any food in the Indian food calories and protein chart.
Key takeaways
- Dry soya chunks have about 50–52 g protein per 100 g and very little fat.
- 30 g dry gives about 15 g protein for 105 kcal — excellent protein per calorie.
- Normal soya intake does not lower testosterone or raise oestrogen in men.
- 25–50 g dry a day, mixed with other protein foods, suits most people.
This is educational information, not medical advice. Consult a qualified professional for personal health decisions.
