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Are Soya Chunks Good for Weight Loss? Finding the Truth

Soya chunks have been gaining popularity as a healthy weight-loss food selection. As more people seek vegetarian protein sources to fulfil their every day requirements, soya chunks have turn into a favorite amongst health enthusiasts. Furthermore, with its meat-like texture and flexibility, soya chunks might be utilized in various dishes, making it an ideal addition to any eating regimen.

On the subject of weight reduction, individuals are all the time looking out for alternative protein sources low in fat and calories, and soya chunks fit the bill perfectly. As well as, they’re high in protein and dietary fibre, which helps keep you feeling full for prolonged periods, reducing the urge to snack unnecessarily. But are soya chunks good for weight reduction? Let’s explore this further within the article.

Understanding Soya Chunks

Soya chunks have been around for years but have recently turn into a go-to food selection for weight reduction. When you’re unfamiliar, soya chunks are a plant-based protein source produced from soybeans. They’re highly versatile, and their neutral flavour profile makes them a perfect ingredient so as to add to varied dishes.

Despite its popularity, many are unaware of the various advantages of soya chunks. Soya chunks are low in fat and calories and contain essential nutrients like iron and calcium. Moreover, soya chunks are high in protein, making them a incredible option for vegetarians and vegans, helping them to satisfy their every day protein needs. These qualities make soya chunks a viable alternative for people trying to drop some pounds, construct muscle and improve their overall health.

Soya Chunks Nutrition Facts

The dietary content of soya chunks may vary depending on the brand and the cooking method used. As an example, a widely known brand of  raw soya chunks in India has the next dietary profile per 100 grams:

  • Calories: 345 kcal
  • Protein: 52g
  • Carbohydrates: 33g
  • Fibre: 13g
  • Fat: 0.50g
  • Calcium: 350mg
  • Iron: 20mg

These values highlight the numerous amount of protein, fibre, and essential minerals in soya chunks, making it a possible weight reduction aid.

Soya Chunks and Weight Loss: The Connection

Dietary Protein from Soya

Based on research, soya chunks are good for weight reduction. It is because soya chunks are high in protein. One serving of soya chunks (approx 30 gms) has 15.6 grams of protein. Protein-rich foods provide help to feel fuller or more satisfied for longer. In consequence, one can eat fewer calories, leading to weight reduction.. As well as, the variety of calories burned every day may increase if protein consumption rises. Attributable to its more significant thermic effect, research shows that protein consumption may help burn more calories.

Fibre from Soya Chunks

Soya chunks are high in fibre content, with 100 grams of soya chunks offering 13 grams of fibre. Research shows the importance of fibre for weight reduction. That is due to two primary reasons. One, fibre helps improve digestion and enhances bowel movements. Second, fibre keeps you satiated for a very long time, reducing the urge to eat unhealthy snacks. In consequence, it aids in reducing calorie consumption and aids in weight reduction. Furthermore, high-fibre foods may take longer to chew, giving your body more time to sense fullness and thus reducing overeating.

Other Advantages of Soya Chunks for Weight Loss

Soy chunks also contain helpful fats like polyunsaturated fatty acids. Healthy fats keep you fuller longer since they take longer to digest. Moreover, the vitamin E from soya is important for accelerating your metabolism. Thus, soya chunks can enhance your weight reduction progress.


Soya chunks are a flexible food product. You’ll be able to have it as a snack, a part of your predominant meal, or as you want. You’ll be able to devour 25 to 30 grams or roughly ¼th cup of soya chunks every day.


Soya chunks are a superb food selection for weight reduction as a consequence of their high fibre and protein content. Protein keeps you fuller for longer and may increase the calories burned every day. Meanwhile, fibre improves digestion and keeps you satiated, reducing the urge to eat unhealthy snacks. Moreover, soya chunks contain helpful fats and vitamin E, accelerating metabolism.

Other Health Benefits of Soya Chunks

  • Research suggests soy foods improve heart health. It’s as a consequence of the soya chunk’s high protein, fibre, omega-3 fatty acid, and low saturated fat content. Moreover, it raises good cholesterol while lowering bad cholesterol within the body.
  • Attributable to the presence of phytoestrogen, soya chunks could also be helpful for girls who experience irregular menstruation cycles. Investigations show soyfoods ease hot flashes in menopausal women. Based on studies, it is useful for individuals with PCOS or post-menopausal symptoms.
  • Regular soya chunk intake boosts the variety of lactobacilli and bifidobacteria within the intestines. Each of those microbes aid in digestion.
  • Soya chunks even have anti-inflammatory effects. Thus, eating them may help prevent diabetes, heart problems, and cancer.
  • Isoflavones in soy chunks aid in lowering blood sugar levels.

Best Soya Chunks Recipes for Weight Loss

Crispy Soya Chunks (Air Fryer)

Servings: 3

Total time: 50 minutes


  • Soya Chunks: 3 cups (150 g)
  • Salt: To taste
  • Garam Masala: 1 tsp
  • Garlic powder: 1 tsp 
  • Chilli powder: 1 tsp
  • Cumin powder: 1/2 tsp


  1. Take 150 gms of soya chunks in a bowl and soak it in boiling water for 20 minutes. 
  2. Drain the water and wash it with clean water. Squeeze off the soya chunks to remove excess water. 
  3. Add salt, cumin powder, garam masala and garlic powder, and chilli powder. Mix it well. 
  4. Let it sit for 5-10 minutes.
  5. Spread the soya chunks in an air fryer and air fry in a preheated fryer at 180C  for 20-25 minutes, till crisp. 
  6. Stir the chunks in between. 
  7. Serve with a side of chutney.

Soya Chunks Curry

Servings: 4

Total time: 50 minutes


  • Soya Chunks: 1 cup
  • Onion: 1
  • Capsicum: 1
  • Garlic paste: 1 tsp
  • Coriander powder: 1 tsp
  • dry mango powder: ½ tsp
  • Vegetable oil: ½ tbsp
  • Salt: to taste
  • Garam masala powder: ¼ tsp
  • Yoghurt/ curd: ½ cup
  • Tomato: 2
  • Ginger paste: 1 tsp
  • Turmeric: ½ tsp
  • Red chilli powder: 1 tbsp
  • Kasoori methi powder: 1 tsp
  • Roasted peanuts: 2 tbsp
  • Cumin Seeds: 1 tsp


  1. Drain the surplus water from the soya chunks after soaking them for 20 minutes.
  2. Add salt, ginger, garlic paste, amchur, Kasoori methi, coriander, red chilli powder, and curd in a bowl. To this thick mixture, add soya chunks and mix well.
  3. Heat some oil in a pan, after which add cumin seeds. Add chopped onions and cook it till light brown. 
  4. Next, add the chopped tomatoes and cook for 4-5 minutes.
  5. Now add diced capsicum and the soya chunks. Mix thoroughly, and cook for six to eight minutes over medium-high heat. Add a cup of water if needed for a gravy consistency.
  6. Add the garam masala and serve hot with roti or rice..

Soya Chunks Salad

Servings: 2

Total time: 10 minutes 


  • Soya Chunks: 1 cup (soaked, squeezed dry)
  • Tomatoes: 2
  • Onion: 1 (small)
  • Capsicum: 3 (red, yellow, green)
  • Cucumber: 2
  • Green olives: 2 tbsp
  • Lettuce: 3-6

For Dressing:

  • Lemon juice: 1 tbsp
  • Olive oil: 2 tbsp
  • Salt: to taste
  • Pepper: to taste


  1. Chop the vegetables into cubes. 
  2. Add the chopped vegetables and soya chunks to a big bowl. 
  3. Pour the dressing and toss to combine.
  4. Function a side or predominant meal

Risks of Overconsumption

Allergic reactions are common in people who find themselves sensitive to soy protein. Symptoms of a soy allergy are hives, itching, swelling within the face or throat, difficulty respiratory, vomiting, or diarrhoea. One other potential negative aspect of soya chunks is their high phytic acid content, which may hamper the absorption of nutrients like iron, calcium, and zinc. Nevertheless, you’ll be able to mitigate this by soaking or fermenting the soya chunks before cooking.

Over Consumption may result in digestive discomforts, similar to bloating or gas. As well as, it’s vital to notice that excessive consumption may result in an increased intake of isoflavones, that are plant-based compounds which have estrogen-like effects on the body. Subsequently, it shouldn’t be ideal for those with a history of hormone-sensitive conditions like breast cancer.

Individuals with hypothyroidism need to limit their intake of soya chunks as a consequence of the presence of goitrogens. Moreover, a eating regimen high in soy products can increase uric acid levels. Moreover, research shows kidney stones may develop as a consequence of the body’s high uric acid levels depositing within the kidney. Furthermore, joint discomfort and liver damage could also result from increased uric acid. Subsequently, one must devour them sparsely.


Soya chunks have just a few potential risks of overconsumption, including allergic reactions, high phytic acid content inhibiting nutrient absorption, digestive discomfort, and increased intake of isoflavones with estrogen-like effects on the body. Subsequently, one must devour them sparsely to avoid thyroid problems and increased uric acid levels resulting in kidney stones, joint discomfort, and liver damage. Soaking or fermenting the soya chunks before cooking can reduce the phytic acid content.

HealthifyMe Suggestion

Try adding it to your breakfast smoothie. A soya chunk smoothie is a simple strategy to get all of the goodness of soya chunks without sacrificing taste. Simply soak soya chunks in water overnight, mix them in a mixer together with your favourite vegetables and fruit, and revel in a refreshing and filling smoothie for breakfast. You may also add some Greek yoghurt or honey to boost the taste. Not only will it keep you full for longer, but it is going to also provide help to meet your every day protein and fibre requirements. So, do this delicious and nutritious smoothie to attain your weight reduction goals.

The Final Word

Soya chunks are a incredible food option for those trying to drop some pounds, construct muscle, or enhance their overall health. Soya chunks’ high protein and fibre content make it a superb weight reduction aid. That’s since it reduces calorie intake and keeps you satiated, reducing the urge to snack on unhealthy foods. Moreover, soya chunks contain helpful fats, vitamin E, and essential minerals, all accelerating metabolism, improving digestion, and supporting heart health. So, incorporating soya chunks into your every day eating regimen might be an ideal strategy to achieve your weight-loss goals.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Ceaselessly Asked Questions (FAQs)

Q. What are soya chunks?

A. ‘Defatted’ or oil-free soy flour makes soy chunks. They’re leftover byproducts after soybean oil extraction occurs. After drying, they develop a rough and rugged texture. Nevertheless, the feel immediately becomes soft and spongy when soaked in warm water or added to the gravy.

Q. Are soya chunks good for weight reduction?

A. Soya chunks are filled with nutrients and help people drop some pounds. Subsequently, consuming them sparsely (25 to 30 g) will aid in weight reduction and doesn’t end in weight gain. Nevertheless, portion control is critical while eating soya chunks. Soya chunks are relatively high in protein; consuming an excessive amount of can increase calorie intake. Subsequently, one must devour it sparsely as a part of a well-balanced eating regimen.

Q. What number of calories are in soya chunks?

A. Uncooked soy chunks have a calorie count of 345 per 100 grams, 52 grams of protein, 0.5 grams of total fat, 33 grams of carbs, and 13 grams of dietary fibre.  100 gms of boiled soya chunks have e152 cals with 22.9 gms of protein and 5.7 gms of fibre.

Q. How do I cook soya chunks for weight reduction?

A. You’ll be able to cook them after soaking them in hot water for 20 minutes. After it becomes spongy, drain the water and squeeze it dry. Then, add them to salads, steamed vegetables, biryani or pulav, or add them to curries. Try eating home-cooked soya chunks and eat sparsely if you would like to drop some pounds. 

Q. How much of soya chunks can I eat per day for weight reduction?

A. Limiting every day soya chunk consumption to 25 to 30 grams is suggested. Although soy chunks have an amazing dietary value, excess consumption can raise your body’s uric acid and oestrogen levels. Subsequently, this may cause weight gain, mood changes, pimples, water retention, bloating, liver damage, and joint pain.

Q. Are there any unwanted side effects of eating soya chunks for weight reduction?

A. Soya chunks are healthy and effective for weight reduction. Nevertheless, consuming an excessive amount of soya may cause bloating, nausea, constipation, and increased urine frequency. Moreover, it’d result in allergic reactions in some folks that include rash, itching, and respiratory difficulties. Limit your intake to 1 serving (25g) every day to avoid experiencing these symptoms.

Q. Can soya chunks replace meat in a weight reduction eating regimen?

A. Soya chunks have a big amount of protein and taste like meat. Mock meat uses soya chunks as an ingredient. The term “mock meat” refers to meat alternatives. It substitutes meat products produced from plant-based proteins to mimic the flavour and appearance of the meat. Furthermore, the fat content in soya chunks is sort of negligible. 100 grams of soya chunks offer 52 grams of protein.

Q. Can soya chunks help reduce belly fat?

A. Soya chunks are excellent for weight reduction because they’re high in protein and fibre. Unfortunately, no food works explicitly to scale back abdominal fat. Nevertheless, soya chunks are incredibly nourishing and help the body drop some pounds.

Q. Are soya chunks suitable for vegetarians and vegans?

A. Soy chunks are a superb vegetarian and vegan protein source. Also, the requirement for protein in vegetarian meal plans might be significantly met through the use of plant-based protein alternatives like soya chunks.

Q. How do soya chunks compare to other sources of protein for weight reduction?

A. Soya chunks are a superb source of protein. They’ve a protein content similar to exploit, paneer, and eggs. For instance, 52 grams of protein are present in 100 grams of soya chunks. In skimmed cow’s milk 100 ml, 3.6 grams of protein are present. In paneer, 20 grams of protein and eggs consist of 12-15 grams of protein per 100 grams. Hence, Soya chunks are a incredible source of protein, especially for vegetarians.

Supporting Sources

1. Velasquez MT, Bhathena SJ. Role of dietary soy protein in obesity. Int J Med Sci. 2007 Feb 26;4(2):72-82. doi: 10.7150/ijms.4.72. PMID: 17396158; PMCID: PMC1838825.

2. Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, Margriet Westerterp-Plantenga, Protein, weight management, and satiety, The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1558S–1561S,

3. Ruheea Taskin, Ruhee & Suzuki, Katsuhiko. (2018). Dietary Fiber and its Effect on Obesity: A Review Article. 10.12715/amr.2018.1.2.

4. Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12):754. doi: 10.3390/nu8120754. PMID: 27886135; PMCID: PMC5188409.

5. Messina M. Insights gained from 20 years of soy research. J Nutr. 2010 Dec;140(12):2289S-2295S. doi: 10.3945/jn.110.124107. Epub 2010 Oct 27. PMID: 20980639.

6. Khani B, Mehrabian F, Khalesi E, Eshraghi A. Effect of soy phytoestrogen on metabolic and hormonal disturbance of girls with polycystic ovary syndrome. J Res Med Sci. 2011 Mar;16(3):297-302. PMID: 22091248; PMCID: PMC3214337.

7. Wiederkehr MR, Moe OW. Uric Acid Nephrolithiasis: A Systemic Metabolic Disorder. Clin Rev Bone Miner Metab. 2011 Dec;9(3-4):207-217. DoI: 10.1007/s12018-011-9106-6. PMID: 25045326; PMCID: PMC4100778.

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