Calories in Soya chunks: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of soya chunks (30 g dry, about 1 small katori cooked) has 98 kcal, with 15.4 g protein, 10.2 g carbohydrate and 0.4 g fat. Per 100 g it comes to 327 kcal. That is 15.7 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Calories | 98 kcal | 327 kcal |
| Protein | 15.4 g | 51.5 g |
| Carbohydrate | 10.2 g | 33.9 g |
| Fat | 0.4 g | 1.2 g |
| Fibre | 5.3 g | 17.5 g |
Serving: 30 g dry, about 1 small katori cooked. Source below, checked 13 October 2026.
What one serving looks like
Thirty grams of dry soya chunks is about a small handful. They swell to roughly double their weight when soaked.
Where it fits in a 1,200 to 1,600 kcal day
At 98 kcal, one serving is about 6 percent of a 1,600 kcal day and about 8 percent of a 1,200 kcal day. At about 15 g of protein for 30 g dry, soya chunks are one of the cheapest protein sources in the kitchen. Two small handfuls in a curry or pulao can make a vegetarian day easier.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
See how protein-rich foods fit a full day in the high protein Indian diet chart. Similar foods: Moong dal, Punjabi kadhi and Toor dal tadka.
How cooking changes the number
The dry weight is what the number shows. Cooked in a gravy, the oil and sauce add to the total.
A swap to try
Try Paneer. Paneer has a gentler taste and softer texture, though it carries more fat and costs more. Paneer (50 g, about 4 to 5 cubes) comes to 133 kcal, which is 35 kcal more than 98 for soya chunks, but it brings something different to the plate.
Who might want to watch it
Soya is a common allergen, so skip it if you know you react. If you have a thyroid condition, ask your doctor how often it suits you.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Paneer | 50 g, about 4 to 5 cubes | 133 | 9.2 g |
| Moong dal | 1 katori, about 150 g | 125 | 6.1 g |
| Punjabi kadhi | 1 katori, about 150 g | 126 | 4.7 g |
| Toor dal tadka | 1 katori, about 150 g | 128 | 5.7 g |
| Sambar | 1 katori, about 150 g | 129 | 6.5 g |
| Masoor dal | 1 katori, about 150 g | 132 | 6.2 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Soy flour, defatted, USDA FoodData Central, SR Legacy (April 2018), FDC ID 174275
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
