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Dried soy chunks Calories
High protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dried soy chunks (50 g) has 173 calories. That works out to 345 calories per 100 g. It contains 16.5 g of carbs, 26 g of protein, 0.3 g of fat and 6.5 g of fiber. Its 10 mg of Iron covers 56% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Dried soy chunks Nutrition Facts
Selected: 1 serving (medium) · 50 g
173
KCAL / 50G
Carbs
16.5g
· 6% DV
Protein
26g
· 52% DV
Fat
0.3g
· 0% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 60% · Fat 2%
Dried soy chunks nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5 mg | 0% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 6.5 g | 23% |
| Protein | 26 g | 52% |
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 1 Serving of Dried soy chunks?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 173 kcal |
| 1 tablespoon (diced) | 8 g | 28 kcal |
| 2 tablespoon (diced) | 16 g | 55 kcal |
| ½ cup (diced) | 35 g | 121 kcal |
| 1 cup (diced) | 70 g | 241 kcal |
| 1 serving (large) | 75 g | 259 kcal |
| 100 g | 100 g | 345 kcal |
| 1 pack (small) | 100 g | 345 kcal |
| 1 pack (medium) | 200 g | 690 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Dried soy chunks
What are dried soy chunks made from?
Dried soy chunks are made from defatted soy flour that has been shaped and dried into a porous protein food. They are firm when dry and become soft and chewy after soaking, making them easy to add to saucy dishes.
How do you rehydrate dried soy chunks?
Cover dried soy chunks with hot water or broth and leave them until soft, then drain and squeeze out the excess liquid. Squeezing matters: it keeps a dish from turning watery and helps the chunks take up seasoning.
How do you cook dried soy chunks?
Rehydrate dried soy chunks first, then cook them in a pan or pot with aromatics, spices, and sauce. Let them simmer in the seasoned mixture so they absorb its flavor; adding them dry usually leaves the centers tough.
How can you get rid of the beany taste in dried soy chunks?
Squeeze the rehydrated dried soy chunks well, then rinse them briefly if their aroma is strong. Brown them with onion and garlic and cook them in a boldly seasoned sauce; spices such as cumin, smoked paprika, or curry work well.
Can dried soy chunks replace meat in recipes?
Yes, dried soy chunks can replace meat in many stews, curries, and wraps. Their texture is spongier and more bite-sized than minced meat, so rehydrate and season them well, then use them in dishes with enough sauce.
What is the difference between dried soy chunks and TVP?
Dried soy chunks are usually larger, bite-sized pieces of textured vegetable protein, while TVP often refers to smaller granules used like mince. Both need liquid to soften, but chunks suit stews and curries whereas granules fit sauces and fillings.
Can you cook dried soy chunks without boiling them first?
Yes, you can soften dried soy chunks directly in a simmering, liquid-rich curry or stew, but they need enough time and liquid to become tender. For better control over texture and seasoning, rehydrate and squeeze them before adding them to the dish.
How long do dried soy chunks last after opening?
Dried soy chunks keep well after opening when stored in an airtight container in a cool, dry cupboard. Keep moisture out and discard them if they develop an unusual smell, visible mold, or signs of insects.
Can you freeze cooked dried soy chunks?
Yes, cooked dried soy chunks freeze well, especially when stored with their sauce. Cool them before packing in an airtight freezer-safe container, and thaw and reheat only the portion you plan to eat.
Do dried soy chunks contain estrogen?
No, dried soy chunks do not contain human estrogen; they contain soy isoflavones, plant compounds sometimes called phytoestrogens. These are not the same as the body’s estrogen, and ordinary soy foods have not been shown to cause hormone imbalance.
Dried soy chunks Vitamins & Minerals
Vitamins
Folate
150µg · 38% DV
B1
0.35mg · 29% DV
Biotin
5µg · 17% DV
B6
0.2mg · 12% DV
Minerals
Iron
10mg · 56% DV
Manganese
1.25mg · 54% DV
Phosphorus
325mg · 46% DV
Copper
0.4mg · 44% DV
Potassium ⭐
900mg · 26% DV
Sodium
5mg · 0% DV
Dried soy chunks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried soy chunks
To burn the 173 calories in 1 serving (medium) (50 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 Dried soy chunks?
Dried soy chunks are porous pieces made from soybeans, commonly used as a plant-based stand-in for minced meat. They are usually rehydrated in hot water or stock before cooking, where they soften and take on the flavour of seasonings. Their taste is mild, and their chewy texture works well in curries, stews, pasta sauces and stir-fries. They are especially familiar in South Asian cooking, and can also be added to everyday meals elsewhere as a filling protein source. In their dry form, they are rich in protein and fibre, with 52g of protein per 100g. For a lighter dish, use plenty of vegetables and go easy on the oil; seasoning the soaking liquid helps build flavour throughout.
How Nutritious Is Dried soy chunks?
Nutrient density
High
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 Dried soy chunks 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 Dried soy chunks Contain Allergens?
Contains these allergens:
Which Diets Is Dried soy chunks Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dried soy chunks Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.