How Many Calories Are in 100g Cooked Soya Chunks? A Nutritional Breakdown

November 27, 2025 •

4 min read

While dry soya chunks pack a calorie-dense punch with over 340 kcal per 100g, 100g cooked soya chunks offer a much lower calorie count, typically falling between 110 and 120 kcal, due to significant water absorption. This dramatic reduction in energy density is what makes rehydrated soya chunks an exceptional high-volume, low-calorie protein source for those managing their weight.

Quick Summary

Cooked soya chunks are a low-calorie, high-protein food. This guide details the exact nutritional breakdown, compares different preparation methods, and highlights health benefits for a balanced diet.

Key Points

Low Calorie After Cooking: 100g cooked soya chunks contain only about 110-120 kcal, far less than the over 340 kcal in dry soya chunks.
High-Quality Plant Protein: Soya chunks are a complete plant-based protein, providing all essential amino acids for muscle health.
Ideal for Weight Loss: The high protein and fiber content promotes satiety, helping to reduce overall calorie consumption.
Cooking Method Matters: Frying soya chunks can significantly increase their calorie and fat content compared to simple boiling or soaking.
Versatile Meat Substitute: Soya chunks are a low-fat, cholesterol-free alternative to meat, perfect for curries, stir-fries, and snacks.

Understanding the Calorie Difference: Raw vs. Cooked Soya Chunks

It's common for people to be confused about the calorie count of soya chunks, as the nutritional information on packaging often refers to the dry, dehydrated product. A 100g serving of dry soya chunks contains a concentrated amount of protein and carbohydrates, resulting in approximately 345 kcal. However, the cooking process drastically alters this figure. When soya chunks are boiled or soaked, they swell up by absorbing a significant amount of water. This water adds weight but no calories, effectively diluting the overall energy density. Consequently, 100g of rehydrated and cooked soya chunks will contain a much lower calorie count, typically in the range of 110–120 kcal. For health-conscious individuals, understanding this distinction is crucial for accurate meal planning and portion control.

Detailed Nutritional Profile of 100g Cooked Soya Chunks

Beyond just calories, cooked soya chunks offer a rich profile of macronutrients and micronutrients that contribute to overall health. Here is an approximate nutritional breakdown for a 100g serving of soya chunks, after being boiled and squeezed of excess water:

Calories: 110-120 kcal
Protein: 15-17 grams
Carbohydrates: 9-11 grams
Fat: Less than 1 gram (very low)
Fiber: 4-5 grams

As a plant-based complete protein, soya chunks provide all nine essential amino acids necessary for muscle repair and growth. They are also a good source of important minerals such as iron and calcium, both vital for bodily functions. This nutrient-dense profile makes them a highly beneficial addition to vegetarian and vegan diets, providing essential building blocks without the high saturated fat content often found in animal proteins.

The Impact of Cooking Method on Calories

While boiling or rehydrating is the standard preparation for a low-calorie result, different cooking methods can alter the final caloric content of your soya chunks. It is important to be mindful of how you cook them to manage your nutritional intake effectively.

Boiling/Soaking: This is the healthiest and most basic method. Soya chunks are rehydrated in hot water and then squeezed dry, retaining their low-calorie and low-fat status. The vast majority of the calories come from the soya chunks themselves, with minimal change from the preparation.
Frying: Frying soya chunks in oil significantly increases their calorie and fat content. For example, some fried preparations show calories around 200 kcal per 100g, with the added fat contributing substantially to the energy count. The amount of oil used will directly correlate with the increase in calories.
Curries and Sauces: Cooking soya chunks in curries or gravies can also add calories, depending on the other ingredients. Coconut milk, cream, and oil-based masalas can boost the total calorie count of the final dish. While the soya chunks remain low-calorie, the overall meal's energy can increase.

Comparison Table: Cooked Soya Chunks vs. Paneer

For many vegetarians, the choice between soya chunks and paneer is common. Both are excellent protein sources, but their nutritional profiles differ. The following table highlights the key differences per 100g serving.


Nutrient	Cooked Soya Chunks (boiled)	Paneer
Calories	Approx. 115 kcal	Approx. 265 kcal
Protein	Approx. 17g	Approx. 18g
Fat	Approx. 0.17g	Approx. 20g
Carbohydrates	Approx. 11g	Approx. 1-2g
Fiber	Approx. 4g	Approx. 0g
Calcium	Good source	Very good source
Cholesterol	Zero	Present

This comparison shows that while paneer is richer in calcium and protein, it also contains significantly more fat and calories. Soya chunks, on the other hand, are the clear winner for those seeking high protein with minimal fat and fewer calories, making them ideal for weight management. For more on soy protein benefits, consult the MedlinePlus Medical Encyclopedia.

Soya Chunks and Weight Management

The low-calorie and high-protein content of cooked soya chunks make them a powerful tool for weight loss. Protein and fiber are key to promoting satiety, which helps reduce overall food intake and curb cravings. By feeling full for longer, you are less likely to snack on unhealthy options. Their meat-like texture and ability to absorb flavours also make them a satisfying and versatile substitute for higher-fat meats in many recipes.

Conclusion

In summary, the number of calories in 100g cooked soya chunks is surprisingly low, ranging from 110 to 120 kcal, a result of the rehydration process. This makes them a highly effective and nutritious component of a balanced diet, particularly for vegetarians, vegans, and anyone focusing on weight loss. Their high protein and fiber content, combined with very low fat, provides a feeling of fullness that can help manage calorie intake. When cooking, opt for boiling or soaking to maintain their low-calorie profile and be mindful of added fats. As a complete protein and rich source of minerals, soya chunks prove to be a versatile and healthy addition to any meal plan.

Frequently Asked Questions

Yes, soya chunks can be consumed daily in moderation as part of a balanced diet. They are a good source of protein and other nutrients. Individuals with thyroid conditions or a soy allergy should consult a doctor.

No, the size of the soya chunks does not impact the calorie count per 100g. The nutritional content is the same whether they are small or large, provided the weight is consistent.

To keep the calorie count low, stick to boiling or soaking the soya chunks. Avoid adding excess oil during cooking and use low-fat sauces or marinades.

While often promoted for weight loss due to their low calorie and high protein content, soya chunks can also support muscle growth and weight gain. They must be incorporated into a calorie-surplus diet, and frying them can help increase the overall calorie load.

Boiling soya chunks does not significantly diminish their protein content. The protein remains largely stable, and the primary change is the absorption of water, which reduces the density of calories per 100g.

Yes, men can safely eat soya chunks. While they contain phytoestrogens, moderate consumption is not harmful and provides excellent protein. Excessive consumption might cause hormonal disbalance, but this is rare and requires very large quantities.

Soya chunks are high in dietary fiber, which is beneficial for digestion. However, introducing them gradually into your diet is recommended, as excessive fiber intake can cause bloating and gas.