How much protein is in 1 cup of boiled soya chunks?

December 3, 2025 •

3 min read

Boiled soya chunks are a highly versatile and protein-packed food source for vegetarians and vegans. A 100-gram serving of cooked soya chunks contains approximately 15–17 grams of protein. This guide will detail how much protein is in 1 cup of boiled soya chunks, explaining the nutritional science behind the figures.

Quick Summary

A typical cup of boiled soya chunks contains significantly less protein by weight than a cup of dry chunks due to water absorption. The article provides the protein content of boiled soya chunks, details the reason for the difference in nutritional values between dry and cooked versions, and compares it with other common protein sources.

Key Points

15-17g Protein per 100g: A typical small cup (100g) of boiled soya chunks provides approximately 15–17 grams of protein.
Water Absorption Reduces Density: The protein content per 100g decreases after boiling because the chunks absorb water and increase in weight.
Measure Dry Weight for Accuracy: To precisely track your protein, measure the dry chunks. For example, 50g dry chunks (26g protein) expands into a larger cooked portion.
A Complete Protein Source: Soy is one of the few plant-based foods that offers all nine essential amino acids, making it a complete protein.
Packed with Fiber: Boiled soya chunks are also rich in fiber, which aids digestion and promotes a feeling of fullness.
Versatile Meat Alternative: Their neutral taste and meaty texture make them a popular and effective substitute for meat in a wide range of dishes.

Soya Chunks: A Protein Powerhouse

Soya chunks, also known as textured vegetable protein (TVP) or soy nuggets, are a popular meat substitute made from defatted soy flour. When dry, they are dehydrated and contain a high concentration of protein. However, when boiled, they absorb a significant amount of water, which causes them to expand in size and reduces the protein density per gram.

The Impact of Boiling on Protein Content

Understanding the difference in nutritional values between dry and boiled soya chunks is crucial for accurate dietary tracking. For instance, 100 grams of raw, dry soya chunks boast around 52 grams of protein. In contrast, when cooked or boiled, that same initial 100 grams of dry chunks can swell to 200–300 grams in weight, due to water absorption. This means that the total protein remains the same, but the concentration per 100 grams of the final cooked product is much lower.

Here’s a step-by-step breakdown of how boiling affects protein count:

Start with Dry Weight: To get the most accurate protein count, always measure the soya chunks before cooking.
Boiling Process: During boiling, the chunks rehydrate, becoming soft and spongy. They can absorb two to three times their weight in water.
Protein Dilution: The added water dilutes the nutrients. Therefore, 100 grams of boiled chunks have less protein than 100 grams of dry chunks, despite the total protein from the initial dry portion remaining constant.

How Much Protein is in 1 Cup of Boiled Soya Chunks?

A standard small cup of boiled soya chunks, which is typically around 100 grams, contains approximately 15–17 grams of protein. This can vary slightly depending on the brand, size of the chunks, and how much water they absorb during cooking. Some sources suggest a slightly higher figure, but 15-17 grams is a widely accepted average.

Comparison of Soya Chunks Protein with Other Sources

When evaluating soya chunks as a protein source, it's helpful to compare their nutritional content with other popular vegetarian and animal-based options. The table below uses a 100g serving size for comparison, with cooked weight for cooked items.


Food Item (per 100g)	Protein Content	Notes
Boiled Soya Chunks	15-17g	High in protein, low in fat and carbs after boiling.
Paneer (Cottage Cheese)	18-20g	Higher in fat content, higher calorie count per 100g.
Boiled Eggs (approx. 2)	13g	Excellent quality protein, but lower protein amount per 100g.
Tofu (Firm)	16-18g	Good source of protein, but with a different texture.
Cooked Lentils (Dal)	7-9g	Lower protein density, often used as a side rather than a meat substitute.
Cooked Chickpeas	15g	Similar protein amount to boiled soya chunks, great for curries and salads.

Benefits Beyond Protein

Beyond their impressive protein levels, soya chunks offer other significant health benefits, including:

High Fiber: They are an excellent source of dietary fiber, promoting satiety and aiding digestive health.
Low Fat: Defatted soy flour is used to make them, resulting in a very low-fat product.
Complete Protein: As one of the few plant-based foods, soy is a complete protein, containing all nine essential amino acids.
Micronutrients: Soya chunks are rich in essential minerals like calcium, iron, and magnesium.

Conclusion: Soya Chunks as a Dietary Staple

For those on a vegetarian or vegan diet, knowing how much protein is in 1 cup of boiled soya chunks provides a clear advantage in meal planning. While the protein content per 100g is lower after boiling compared to its dry form due to water absorption, it remains a robust and cost-effective source of high-quality plant-based protein. Its versatility in absorbing flavors and its nutrient-rich profile make it an excellent and healthy meat alternative. For accurate tracking, measure the dry chunks before cooking, but rest assured that a cup of the boiled version is still a significant contribution to your daily protein intake. Incorporating soya chunks into a balanced diet can help support muscle growth, weight management, and overall health goals.

Note: This is a comprehensive guide to help you estimate your protein intake. For exact nutritional information, especially if you have health conditions, consult a certified nutritionist or dietitian.

Frequently Asked Questions

Boiled soya chunks have less protein per 100g because they absorb a large amount of water during cooking, which dilutes the protein concentration. The total protein content remains the same, but the weight increases significantly.

For the most accurate protein count, you should measure the dry, uncooked soya chunks. A weight of 100g of dry chunks, which contains about 52g of protein, can expand to 200–300g when boiled, containing the same 52g of total protein.

Yes, soya chunks are an excellent and affordable protein source for vegetarians and vegans. They contain all nine essential amino acids, making them a complete protein, which is a rare and valuable attribute for a plant-based food.

While minimal amounts of water-soluble proteins may leach into the boiling water, the majority of the protein and other nutrients are retained within the chunk. Steaming can help preserve even more of the nutrients compared to boiling.

For most healthy adults, consuming a moderate amount (around 25–50g dry weight) of soya chunks daily is considered safe and healthy. However, excessive consumption may cause digestive discomfort or other issues for some individuals, so moderation is key.

While paneer has a comparable protein level per 100g, soya chunks offer a higher protein-to-fat ratio. Cooked soya chunks are also lower in calories and fat than paneer, making them a better option for weight management.

Yes, soya chunks are very effective for muscle building due to their high protein content and complete amino acid profile. They provide the necessary building blocks for muscle repair and growth, similar to animal protein.