Unpacking the Nutrition: How many calories in 150 grams of boiled Soya chunks?

November 14, 2025 •

4 min read

Approximately 150 grams of boiled soya chunks contain around 160 to 175 calories, a significantly lower amount than their dry counterpart due to water absorption. Understanding how many calories in 150 grams of boiled soya chunks are present is crucial for managing your intake effectively.

Quick Summary

This article details the calorie count and nutritional profile of 150g of boiled soya chunks. It explains how cooking reduces calorie density while preserving high protein, making it an excellent food for weight management.

Key Points

Low Calorie, High Protein: 150g of boiled soya chunks contains about 162-173 calories and over 25g of protein, making it ideal for weight management and muscle building.
Water Absorption is Key: Boiling causes soya chunks to absorb water, increasing their weight and volume while significantly reducing their calorie density per gram compared to dry chunks.
Accurate Measurement: For the most accurate calorie count, always measure soya chunks in their cooked, squeezed state, as the dry weight is nutritionally concentrated.
Weight Management Aid: The high fiber and protein content promotes satiety, helping to reduce cravings and control overall calorie intake.
Versatile and Nutrient-Rich: Soya chunks are a versatile cooking ingredient that, when boiled, retain their excellent nutritional value, including essential minerals and all amino acids.

The Calorie Calculation for 150g Boiled Soya Chunks

When calculating the calories for boiled soya chunks, the primary factor is water absorption. Dry soya chunks are highly concentrated, but once boiled, they soak up a significant amount of water and swell in size. This process adds weight but no additional calories, effectively lowering the calorie density per gram.

Based on various nutritional sources, 100 grams of cooked soya chunks contain between 108 kcal and 115 kcal. To find the value for 150 grams, we simply scale this up:

Using the lower estimate (108 kcal per 100g): $(108 \text{ kcal} / 100 \text{g}) * 150 \text{g} = 162 \text{ kcal}$.
Using the higher estimate (115 kcal per 100g): $(115 \text{ kcal} / 100 \text{g}) * 150 \text{g} = 172.5 \text{ kcal}$.

Therefore, 150 grams of boiled soya chunks contains approximately 162 to 173 calories, before adding any oil or spices during preparation.

Full Nutritional Profile of 150g Boiled Soya Chunks

Beyond just calories, boiled soya chunks offer a rich and balanced nutritional profile, especially for a plant-based food. Here is an approximation of the macronutrients in a 150-gram serving, based on typical values for cooked chunks per 100g:

Protein: Approximately 25.5g (based on 17g per 100g cooked).
Carbohydrates: Approximately 16.5g (based on 11g per 100g cooked).
Fat: Approximately 0.25g (based on 0.17g per 100g cooked).
Fiber: Approximately 6g (based on 4g per 100g cooked).
Micronutrients: Soya chunks are also a good source of iron and calcium.

This high protein and fiber content, combined with very low fat, is what makes soya chunks a nutritional powerhouse for building muscle and promoting satiety.

Boiled vs. Dry: Understanding the Nutritional Shift

It is vital to distinguish between the nutritional content of dry soya chunks and their boiled state. The dramatic change in calorie density is purely due to water absorption, not a loss of nutrients.

Preparation Methods and Their Impact on Calories

How you cook your soya chunks after boiling can significantly alter the final calorie count. For example, frying them in oil or incorporating them into a rich, creamy curry will increase the overall energy density. For a low-calorie meal, boiling and then adding them to a stir-fry with minimal oil and plenty of vegetables is the ideal method.

Step-by-Step Guide to Boiling Soya Chunks

For accurate calorie tracking, it is best to boil your soya chunks and squeeze out the excess water before incorporating them into a dish. Here's how:

Bring a pot of water to a boil and add your dry soya chunks. You can also add a pinch of salt if desired.
Let them boil for 5-7 minutes, until they become soft and have expanded fully.
Drain the hot water using a sieve and immediately rinse the chunks with cold tap water. This helps stop the cooking process.
Once cool enough to handle, take a handful of chunks at a time and squeeze the excess water out firmly. This is a crucial step for preventing a soggy texture and for accurate measurement.
You can then add the prepared soya chunks to your recipe.

Comparison of 100g Dry vs. 100g Boiled Soya Chunks


Nutrient	Per 100g Dry Soya Chunks (Approx.)	Per 100g Boiled Soya Chunks (Approx.)
Calories	345 kcal	115 kcal
Protein	52g	17g
Carbohydrates	33g	11g
Fat	0.5g	0.17g
Fiber	13g	4g

Health Benefits of Incorporating Soya Chunks

Beyond their favorable calorie count, soya chunks offer numerous health benefits, making them a staple for those on a vegetarian or vegan diet.

Promotes Muscle Growth: With a high protein content, soya chunks are excellent for muscle repair and building, especially for fitness enthusiasts.
Supports Weight Loss: The combination of high protein and fiber keeps you feeling full for longer, which can help reduce overall calorie intake and support weight management.
Improves Heart Health: Soya chunks are naturally low in fat and contain no cholesterol. The fiber content can help lower LDL (bad) cholesterol levels.
Aids Digestion: A good source of dietary fiber, they support healthy bowel movements and overall gut health.
Strengthens Bones: Soya chunks contain essential minerals like calcium, which is vital for maintaining bone density and health.

For more detailed nutritional information and recipe ideas, you can explore resources like Healthians.

Conclusion

In summary, 150 grams of boiled soya chunks provides a modest calorie count of approximately 160 to 175 kcal while delivering a substantial amount of protein and fiber. This makes it an incredibly valuable and satiating ingredient for vegetarians, vegans, and anyone focusing on a high-protein, low-calorie diet. By properly preparing and measuring your soya chunks after boiling, you can accurately track your intake and harness their impressive nutritional benefits for weight management and overall health.

Frequently Asked Questions

No, boiling does not significantly reduce the core nutritional value of soya chunks. It primarily adds water, which lowers the calorie density per gram but keeps the protein and fiber content largely intact.

To accurately count calories, it is best to weigh the soya chunks after they have been boiled and the excess water has been squeezed out. Calorie information for cooked soya chunks is widely available and more precise than trying to estimate the water weight.

Dry soya chunks are much more calorie-dense because the nutrients are concentrated. For example, 100g of dry soya chunks has around 345 kcal, while 100g of boiled, squeezed soya chunks has only about 115 kcal, due to the absorbed water.

Yes, soya chunks are excellent for weight loss. They are high in protein and fiber, which helps you feel full for longer and can reduce overall calorie consumption, supporting fat loss over time.

Based on nutritional data, 150g of boiled soya chunks contains approximately 25.5 grams of protein. This high protein makes it a great plant-based meat alternative.

Eating soya chunks in moderation, such as 2-3 times a week, is generally considered safe and beneficial for most people. Excessive consumption may cause bloating or affect hormones in some individuals, so a balanced approach is recommended.

For a low-calorie preparation, boil and squeeze the soya chunks thoroughly, then use them in dishes with minimal added fat. Incorporate them into salads, stir-fries with plenty of vegetables, or curries with a light, tomato-based gravy.