How much protein is in 150g of boiled soya chunks?

November 14, 2025 •

4 min read

While dry soya chunks boast an impressive protein content of around 52g per 100g, this figure changes significantly after boiling. Once rehydrated and cooked, the protein concentration per 100g decreases due to the absorption of water, which causes the chunks to expand in weight. This article explains how much protein is in 150g of boiled soya chunks and provides tips for accurate nutritional tracking.

Quick Summary

This guide breaks down the protein content of boiled soya chunks, explaining the difference between raw and cooked nutritional values. It details how much protein to expect in a 150g serving after cooking and provides an overview of soya chunks' health benefits and how to prepare them to maximize flavor and absorption.

Key Points

Boiled protein vs. dry protein: 100g of dry soya chunks contains ~52g protein, but 100g of boiled soya chunks only has ~16-17g protein due to water absorption.
150g boiled equals ~25g protein: A 150g serving of boiled soya chunks provides roughly 25 grams of complete, plant-based protein.
Measure dry for accuracy: For the most precise protein count, always measure the soya chunks in their dry, uncooked state before rehydrating.
Rich in complete protein: Soya chunks are one of the few plant sources that offer all nine essential amino acids, making them a complete protein comparable to animal protein.
Health benefits: In addition to being high in protein, soya chunks are low in fat, high in fiber, and rich in essential minerals like calcium and iron.

Understanding Soya Chunks: Raw vs. Boiled

Soya chunks are a dehydrated product made from defatted soy flour, making them a concentrated source of plant-based protein in their dry state. When you boil soya chunks, they absorb a significant amount of water, swelling in size and weight. While the total amount of protein from your initial dry portion remains the same, its concentration per 100g of the final cooked product decreases dramatically.

The Science Behind Water Absorption

Consider this: if you start with 100g of dry soya chunks, you have approximately 52g of protein. After boiling, this same portion may swell to 200–300g. As a result, the original 52g of protein is now distributed across a much larger weight, lowering the protein content per 100g of the boiled product. This is why it's crucial to measure your portions in their dry, uncooked state for the most accurate nutritional information.

So, how much protein is in 150g of boiled soya chunks?

Since the protein content of boiled soya chunks can vary based on factors like water absorption and squeezing technique, we must base the calculation on the initial dry weight to be precise. However, for a quick estimate, we can use the average protein content for cooked soya chunks, which is around 16–17g per 100g.

Based on this average:

For 100g of boiled soya chunks, you get approximately 16–17g of protein.
Therefore, for 150g of boiled soya chunks, the protein content would be: $(16.5g / 100g) * 150g = 24.75g$ of protein.

This is an excellent amount of complete protein for a plant-based meal, offering all nine essential amino acids.

Calculating Your Protein Intake Accurately

To get the most accurate count for your macros, follow these steps:

Measure Dry Weight: Before boiling, weigh the raw soya chunks you plan to use. For example, measure out 50g of dry chunks.
Cook as Desired: Proceed with your recipe. Boil, soak, and squeeze the chunks.
Calculate Protein: Since 100g of raw soya chunks contain about 52g of protein, your 50g portion will have approximately 26g of protein, regardless of how much water it absorbs.

Comparison: Soya Chunks vs. Other Protein Sources


Protein Source (per 100g)	Protein Content (Approx.)	Key Benefit	Ideal For	Notes
Dry Soya Chunks	52g	Highest plant-based density	Muscle building, high-protein diets	Must be cooked; absorbs flavors well
Cooked Soya Chunks	~16–17g	Complete protein in a hydrated form	Daily protein intake, adding to curries	Variable based on water absorption
Paneer	18–20g	Rich in calcium	Adding creamy texture, high-fat diets	Higher in fat than soya chunks
Cooked Lentils	7–8g	High in dietary fiber	Bulking meals, general nutrition	Incomplete protein (combine with grains)
Eggs (per 100g)	13g	Convenient and bioavailable	Balanced meals, quick protein source	Animal-based protein

The Health Benefits of Incorporating Soya Chunks

Beyond their impressive protein count, soya chunks offer several other nutritional advantages:

Low in Fat: Soya chunks are naturally very low in fat, with less than 1g per 100g of dry chunks, making them a heart-healthy protein option.
High in Fiber: The high fiber content aids digestion, promotes satiety, and helps with weight management.
Rich in Minerals: They contain essential minerals like calcium, iron, and magnesium.
Heart Health: Research indicates that soy protein may help lower bad cholesterol (LDL) levels.

Best Practices for Cooking Soya Chunks

Soak and Boil Properly: Always boil soya chunks to rehydrate them fully and eliminate any raw or 'beany' taste. Using a hot soak for 10-15 minutes is a quick and effective method.
Squeeze Out Excess Water: After boiling, squeeze out as much water as possible. This removes the sugars that can cause gas and helps the chunks absorb more flavor from your curry or marinade.
Use the Cooking Liquid: While it's recommended to discard the initial soaking water, some water-soluble nutrients from the boiling process may remain. Using this liquid for a gravy or stock can help retain some of the micronutrients.
Experiment with Recipes: Soya chunks are versatile and can be used in curries, stir-fries, biryani, or even as a ground meat alternative in dishes like tacos or bolognese.

Conclusion

In summary, 150g of boiled soya chunks contains approximately 25 grams of complete protein, making them an excellent and cost-effective plant-based protein source. The key to accurate protein tracking is to measure the dry chunks before cooking, as the volume and weight increase significantly with water absorption. By preparing them properly, you can enjoy a versatile, nutritious ingredient that supports muscle growth, weight management, and overall health. For more in-depth nutritional comparisons and health data on plant-based proteins, refer to research from authoritative sources like the National Institutes of Health (NIH).

Frequently Asked Questions

No, boiling does not destroy the protein. The total protein from your initial dry portion remains the same. The protein concentration per 100g decreases because the chunks swell up significantly by absorbing water.

To get the most accurate protein count, measure the weight of the dry, uncooked soya chunks before you start cooking. For example, 50g of dry chunks will provide about 26g of protein, regardless of how much water they absorb.

Yes, soya chunks are considered a complete protein because they contain all nine essential amino acids that the human body cannot produce on its own.

Yes, consuming soya chunks daily in moderate amounts (25–50g of dry chunks) is generally safe for most healthy adults. However, excessive consumption may cause digestive issues in some individuals.

Squeezing the excess water from boiled soya chunks helps improve their texture and allows them to absorb the flavors of your seasonings and sauces more effectively.

Yes, their high protein and fiber content helps increase satiety and control appetite, making them an excellent choice for managing weight.

Dry soya chunks contain significantly more protein than paneer. 100g of dry soya chunks has around 52g of protein, which is nearly three times the 18–20g found in 100g of paneer.