Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 327 kcal |
| Protein | 51.5 g |
| Carbohydrate | 16.4 g |
| Fibre | 17.5 g |
| Sugars | 16.4 g |
| Fat | 1.2 g |
| Folate | 305 µg |
| Magnesium | 290 mg |
| Potassium | 2384 mg |
Where its calories come from
- Protein 73%
- Carbohydrate 23%
- Fat 4%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of soya chunks?
About 98 kcal for 30 g dry, about one katori once soaked, and about 196 kcal if you have two.
One serving, against your day
How much of an adult woman's daily need one serving (30 g) fills.
91.5 µg
15.4 g
87 mg
715 mg
2.8 mg
72.3 mg
Source
Source: USDA FoodData Central (FDC 174275: Soy flour, defatted). Not in the Indian tables. Carbohydrate is available carbohydrate (the USDA figure minus fibre), as in the Indian tables.
USDA has no entry for soya chunks themselves. This is defatted soy flour, the dry flour the chunks are pressed from, so read it as dry chunks. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Are soya chunks good for weight loss, PCOS, diabetes and menopause?
Weight loss
Good choice5.4 g of fibre per 100 kcal keeps you full for longer.
PCOS and PCOD
Good choiceOnly 4.9 g of carbohydrate in a 30 g serving.
Diabetes
Good choiceOnly 4.9 g of carbohydrate in a 30 g serving.
Menopause
Good choice15.4 g of protein in a 30 g serving helps you hold on to muscle.
These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.
Good to know
- If you take levothyroxine, the British Thyroid Foundation suggests avoiding soya or keeping at least four hours between soya and the tablet.
- Check the timing with your doctor, and never stop or move the tablet on your own.
Background: British Thyroid Foundation: Diets and supplements for thyroid disorders.
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