How much protein is in soya meat?

December 7, 2025 •

3 min read

According to research, dry soya chunks can contain an impressive 47 to 53 grams of protein per 100g, making them one of the richest plant-based protein sources available. This high concentration has earned soya meat its reputation as a potent meat substitute, providing a powerful nutritional punch for vegetarians, vegans, and those seeking to reduce their animal protein intake.

Quick Summary

This article details the protein content of soya meat (textured vegetable protein), compares its nutritional value to animal-based proteins, explains how preparation affects the protein density, and explores its overall health benefits as a complete plant-based protein source.

Key Points

High Protein Source: Dry soya chunks contain 47-53g of protein per 100g, one of the highest among plant-based foods.
Complete Protein: Soy is one of the few plant proteins that provide all nine essential amino acids, supporting muscle repair and growth.
Low in Fat: Soya meat is low in saturated fat and cholesterol-free, making it a heart-healthy protein alternative.
Aids in Weight Management: High in protein and fiber, soya chunks promote satiety and help control appetite.
Nutrient-Dense: It is a good source of essential minerals like iron, calcium, and zinc.
Preparation Affects Density: Rehydration significantly reduces the protein density per 100g, so nutritional values differ between dry and cooked versions.

Soya Meat Protein Content: Raw vs. Cooked

Soya meat, also known as textured vegetable protein (TVP) or soya chunks, is made from defatted soy flour. Its protein content varies based on whether it's dry or rehydrated.

Dry, uncooked soya chunks typically contain 47 to 53 grams of protein per 100 grams. When soaked, they absorb water, increasing their weight significantly. Consequently, 100 grams of cooked soya chunks contain less protein, averaging around 17 grams, as water makes up a larger portion of the weight. This difference is important to consider for nutritional planning.

Comparison: Soya Meat vs. Animal Protein

Soya meat is a high-protein alternative when compared to animal proteins, particularly in terms of protein density per calorie or cost.

Protein content comparison (per 100g)


Food Item	Condition	Protein (grams)	Fat (grams)	Carbohydrates (grams)
Soya Chunks	Dry/Uncooked	52g	0.5g	33g
Chicken Breast	Cooked	~31g	~3.6g	0g
Beef Steak	Cooked	~23g	~2.7g	0g

Dry soya chunks offer a higher protein density per 100g than cooked chicken or beef, with less fat.

Health Benefits of Soya Meat

Incorporating soya meat into your diet offers several health benefits:

Complete Protein: Soy is a complete protein, providing all nine essential amino acids.
Heart Health: Low in saturated fat and cholesterol-free, soya chunks contain isoflavones that may help lower LDL cholesterol.
Weight Management: The high protein and fiber content can promote fullness and aid in managing weight.
Bone Health: Isoflavones in soy might help improve bone mineral density and potentially reduce osteoporosis risk.
Rich in Nutrients: Soya chunks are a source of iron, calcium, and zinc.

How to Cook Soya Meat for Optimal Nutrient Absorption

Proper preparation enhances soya meat's nutritional value and palatability. Soaking and cooking can also reduce anti-nutritional factors.

Rehydration: Soak dry soya chunks in boiling water or broth for 10-15 minutes until soft. Adding seasonings at this stage infuses flavor.
Squeeze Excess Water: Drain and squeeze out extra water to prevent sogginess and improve flavor absorption.
Cooking: Soya meat can be used in various dishes like chili, bolognese, curries, and stir-fries as a meat substitute. Cook in flavorful sauces for best taste.

Conclusion: A High-Protein, Versatile Alternative

Soya meat provides a concentrated source of plant-based protein, with 47 to 53 grams per 100g in its dry form. Although protein density decreases after rehydration, it remains a valuable source of all essential amino acids. Its nutritional profile, being low in fat and high in fiber, contributes to heart health, weight management, and overall well-being. Properly prepared, soya meat is a versatile and healthy alternative to meat.

For additional information on soy's health benefits and nutritional facts, resources like Healthline's guide on soy protein are available.

Nutritional Considerations and Health

Moderate consumption of soya meat is generally safe, but its high fiber content might cause digestive issues in some. Soy contains phytoestrogens; individuals with hormone-sensitive conditions should consult a healthcare professional, though moderate intake is typically safe. For most, including soya meat in a balanced diet is a healthy way to increase protein intake.

How to Use Soya Chunks in Everyday Cooking

Here are some simple ways to use soya chunks:

Curries and Stews: Add rehydrated chunks for texture.
Stir-fries: Pan-fry seasoned chunks with vegetables.
Bolognese or Chili: Use soya mince as a meat replacement.
Salads: Include marinated and cooked chunks for protein.
Kebabs or Skewers: Grill or bake marinated chunks.

Note: Dry soya chunks expand significantly upon rehydration. A daily intake of 25-30 grams of dry soya chunks is often recommended for benefits without potential digestive discomfort.

Frequently Asked Questions

Yes, soya meat, derived from soybeans, is one of the few plant-based protein sources that contain all nine essential amino acids, making it a complete protein.

Yes, dry soya chunks have a very high protein density (47-53g per 100g). However, they absorb water when cooked, which dilutes the protein concentration, bringing the value down to around 17g per 100g of cooked product.

While chicken and beef are also high in protein, soya meat is significantly lower in fat, cholesterol-free, and high in fiber. For those looking for a low-fat, high-protein alternative, soya meat is a very healthy choice.

Yes, the high protein and fiber content in soya meat promotes satiety, helping you feel fuller for longer. This can help reduce overall calorie intake and assist with weight management.

Health experts generally recommend consuming a moderate amount, such as 25-30 grams of dry soya chunks per day. Overconsumption may lead to digestive issues in some individuals.

Textured vegetable protein (TVP) is another name for soya meat or soya chunks. It is a dehydrated product made from defatted soy flour, used as a meat substitute.

For most people, moderate consumption is safe. Some may experience digestive issues like bloating due to its fiber content. Those with soy allergies or hormone sensitivity should exercise caution.

For the best texture and flavor, soak the soya chunks in hot water or broth for 10-15 minutes, squeeze out the excess water, and then cook them in your desired sauce or marinade.