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Breaded soya rings Calories
Plant-based protein, crispy coating, vegan alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Breaded soya rings (80 g) has 208 calories. That works out to 260 calories per 100 g. It contains 20 g of carbs, 10.4 g of protein, 8.8 g of fat and 4.2 g of fiber. Its 136 mg of Phosphorus covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Breaded soya rings Nutrition Facts
Selected: 4 piece (medium) · 80 g
208
KCAL / 80G
Carbs
20g
· 7% DV
Protein
10.4g
· 21% DV
Fat
8.8g
· 11% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 21% · Fat 39%
Breaded soya rings nutrition facts table · 4 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.36 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 4.2 g | 15% |
| Protein | 10.4 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 4 Pieces of Breaded soya rings?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 80 g | 208 kcal |
| 1 piece (mini) | 20 g | 52 kcal |
| 2 piece (small) | 40 g | 104 kcal |
| 3 piece (medium) | 60 g | 156 kcal |
| 100 g | 100 g | 260 kcal |
| 1 serving (medium) | 100 g | 260 kcal |
| 6 piece (large) | 120 g | 312 kcal |
| 8 piece (jumbo) | 160 g | 416 kcal |
| 1 pack (whole) | 200 g | 520 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Breaded soya rings
How do you cook breaded soya rings?
Cook breaded soya rings in an oven, air fryer, or pan, following the package directions for time and temperature. They are ready when heated through and crisp on the outside; avoid stacking them so they brown evenly.
Can you cook breaded soya rings in an air fryer?
Yes, breaded soya rings work well in an air fryer. Arrange them in a single layer and turn them once during cooking; a light spray of oil can help the coating brown and crisp.
What are breaded soya rings made of?
Breaded soya rings are processed foods made from soy protein shaped into rings and covered with a breaded coating. Seasonings and the exact ingredients vary by product, so the texture and flavor can differ between brands.
Can you bake breaded soya rings instead of frying them?
Yes, you can bake breaded soya rings rather than deep-fry them. Spread them out on a baking tray and follow the package directions; turning them partway through helps the coating crisp on both sides.
Are breaded soya rings like onion rings?
They share a ring shape and a crisp coating, but breaded soya rings are made from soy protein, while onion rings are made from onion slices. Their centers have different textures and flavors, so they are not interchangeable in every dish.
What sauces go well with breaded soya rings?
Breaded soya rings pair well with tomato ketchup, barbecue sauce, or a creamy herb dip. They also work in a sandwich or wrap with salad; choose a dip that complements their savory coating rather than overpowering it.
How can you make breaded soya rings at home?
To make a homemade version, shape prepared soy protein into rings, coat it in batter or a flour-and-crumb mixture, then bake or fry until crisp. Getting a firm shape and an even coating helps the rings hold together.
How should you store leftover breaded soya rings?
Refrigerate leftover breaded soya rings in a covered container once they have cooled, and eat them within a few days. Reheat them in an oven or air fryer to bring back some crispness; a microwave tends to soften the coating.
Can you freeze cooked breaded soya rings?
Yes, cooked breaded soya rings can be frozen after cooling. Freeze them in a single layer first, then transfer them to a sealed container; reheat from frozen in an oven or air fryer for a crispier coating.
Are breaded soya rings a healthy meal?
Breaded soya rings provide plant-based protein, but the coating and cooking method affect how balanced the meal is. Serve them with vegetables or salad, and consider the amount of added oil and salt when choosing how often to eat them.
Breaded soya rings Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
Biotin
3.6µg · 12% DV
Vitamin K
14.4µg · 12% DV
Folate
44µg · 11% DV
Minerals
Phosphorus
136mg · 19% DV
Manganese
0.38mg · 17% DV
Copper
0.14mg · 16% DV
Sodium
336mg · 15% DV
Potassium ⭐
272mg · 8% DV
Breaded soya rings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded soya rings
To burn the 208 calories in 4 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breaded soya rings?
Breaded soya rings are made from a soya-based mixture shaped into rings and coated in breadcrumbs, offering a plant-based alternative to breaded meat snacks. Once cooked, they have a crisp outside and a softer centre, with a mild flavour that takes well to seasonings and dips. They can be served as a snack or as part of a quick meal, often with salad, fries or a dipping sauce.
They provide plant-based protein and fibre, while the coating contributes carbohydrates and fat. For a lighter plate, bake them rather than frying and pair them with plenty of vegetables. A tomato, chilli or tahini-based dip complements their mild taste.
How Nutritious Is Breaded soya rings?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breaded soya rings Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breaded soya rings Contain Allergens?
Contains these allergens:
Which Diets Is Breaded soya rings Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded soya rings Fat Profile
SATURATED
1.36g
MONOUNSATURATED
2.32g
POLYUNSATURATED
3.52g
Omega 6:3 ratio 21.9:1
Above the ideal 4:1 (21.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.