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Breaded soya sticks Calories
Plant-based protein, crispy breaded coating, vegan-friendly
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Breaded soya sticks (80 g) has 196 calories. That works out to 245 calories per 100 g. It contains 18 g of carbs, 11.4 g of protein, 8.1 g of fat and 4.2 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Breaded soya sticks Nutrition Facts
Selected: 4 piece (medium) · 80 g
196
KCAL / 80G
Carbs
18g
· 7% DV
Protein
11.4g
· 23% DV
Fat
8.1g
· 10% 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 38% · Protein 24% · Fat 38%
Breaded soya sticks nutrition facts table · 4 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.28 g | 6% |
| Trans fat | 0.01 g | |
| Sodium | 344 mg | 15% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 4.2 g | 15% |
| Protein | 11.4 g | 23% |
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 sticks?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 80 g | 196 kcal |
| 1 piece (mini) | 20 g | 49 kcal |
| 2 piece (small) | 40 g | 98 kcal |
| 3 piece (medium) | 60 g | 147 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (medium) | 100 g | 245 kcal |
| 6 piece (large) | 120 g | 294 kcal |
| 8 piece (jumbo) | 160 g | 392 kcal |
| 1 pack (whole) | 200 g | 490 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Breaded soya sticks
What are breaded soya sticks made from?
Breaded soya sticks are made from a shaped soy-based filling covered with breadcrumbs or a similar coating. Recipes vary by brand, so the filling may be made from soy protein, tofu, or another soy ingredient.
Can you cook breaded soya sticks in an air fryer?
Yes, breaded soya sticks can be cooked in an air fryer. Arrange them in a single layer so hot air can circulate, and turn them partway through for even browning. Follow the pack directions for the product’s time and temperature.
How do you make breaded soya sticks crispy in the oven?
Spread breaded soya sticks out on a preheated oven tray rather than crowding them, and turn them once as they cook. Keeping space between the sticks lets moisture escape and helps the coating crisp instead of steaming.
Are breaded soya sticks already cooked?
Do not assume breaded soya sticks are ready to eat; some products are sold uncooked and need thorough cooking. Check the packaging and heat them as directed until the centre is hot, especially if they were frozen.
Can you cook breaded soya sticks from frozen?
Some breaded soya sticks can go straight from the freezer to the oven or air fryer, while others need thawing first. Use the package instructions for your product; cooking from frozen without the right directions can leave the centre cold.
What sauces go well with breaded soya sticks?
Breaded soya sticks pair well with barbecue sauce, sweet chilli sauce, mustard, or a creamy herb dip. Serve the sauce on the side rather than pouring it over the sticks, so the crunchy coating stays crisp.
Do breaded soya sticks taste like chicken?
No, breaded soya sticks do not taste exactly like chicken. Their soy filling is often mild and slightly bean-like, while seasoning and the crunchy breading create a familiar savoury, breaded-food texture.
How do you keep breaded soya sticks from going soggy?
Cook breaded soya sticks with space around each piece, then serve them promptly on a plate rather than leaving them covered in a hot container. Trapped steam softens the coating; keep dips separate until serving.
Can you reheat leftover breaded soya sticks?
Yes, reheat leftover breaded soya sticks in an oven or air fryer to bring back some crispness. Refrigerate leftovers promptly in a covered container, and reheat them until hot throughout; a microwave tends to soften the coating.
Are breaded soya sticks a healthy choice?
Breaded soya sticks provide plant protein and fibre, but the coating and cooking method can add fat and salt. They make a more balanced meal when baked or air-fried and served with vegetables or salad.
Breaded soya sticks Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Folate
44µg · 11% DV
B2
0.1mg · 8% DV
B5
0.34mg · 7% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
124mg · 18% DV
Sodium
344mg · 15% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
256mg · 8% DV
Breaded soya sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded soya sticks
To burn the 196 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 sticks?
Breaded soya sticks are shaped portions made with a soya-based mixture and coated in breadcrumbs or a similar crisp crumb. Once cooked, they have a crunchy outside and a softer centre, with a mild flavour that works well with dips and seasonings.
They’re commonly served hot as a quick snack or meat-free meal, alongside salad, chips or vegetables; oven-baking is an easy alternative to frying. They offer plant-based protein and fibre, with 14.2 g of protein per 100 g, so pair them with vegetables for a more balanced plate.
How Nutritious Is Breaded soya sticks?
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 sticks 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 sticks Contain Allergens?
Contains these allergens:
Which Diets Is Breaded soya sticks 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 sticks Fat Profile
SATURATED
1.28g
MONOUNSATURATED
2.24g
POLYUNSATURATED
3.76g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.