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Rehydrated soy chunks Calories
Protein-rich soy chunks softened by soaking; values are for the hydrated product without added salt.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Rehydrated soy chunks has 105 calories. It contains 8.5 g of carbs, 17 g of protein, 0.5 g of fat and 4.5 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Under the NOVA system it is classified as "Processed".
Rehydrated soy chunks Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
17g
· 34% DV
Fat
0.5g
· 1% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 64% · Fat 4%
Rehydrated soy chunks nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5 mg | 0% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 4.5 g | 16% |
| Protein | 17 g | 34% |
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 Cup of Rehydrated soy chunks?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 100 g | 105 kcal |
| 1 ounce (medium) | 28.4 g | 30 kcal |
| 10 piece (small) | 30 g | 32 kcal |
| 20 piece (medium) | 60 g | 63 kcal |
| ½ cup (small) | 75 g | 79 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 100 g | 105 kcal |
| 1 cup (large) | 150 g | 158 kcal |
| 1 serving (large) | 150 g | 158 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Rehydrated soy chunks
How do you cook rehydrated soy chunks?
Drain and squeeze rehydrated soy chunks, then simmer them in the sauce or broth for your dish. Adding them early enough lets them take on the seasoning. For a browned texture, sauté the drained chunks before adding liquid.
Are rehydrated soy chunks already cooked?
Rehydrated soy chunks have been softened with water, but you should still heat them through in your recipe. Many dry soy chunks are made using a process that cooks the soy, yet soaking alone does not give them the texture or flavor of a finished dish.
How long should you soak soy chunks before making rehydrated soy chunks?
Most dry soy chunks soften in hot water in about 10–15 minutes, though larger pieces may take longer. Follow the package directions, then drain and squeeze them before cooking. They are ready to use when the centers are no longer hard.
What are rehydrated soy chunks made from?
Rehydrated soy chunks are made from textured soy protein, commonly produced from defatted soy flour. Water restores the firm, spongy pieces to a usable texture. Their shape and size vary, so check the package if you need a specific kind for a recipe.
How do you make rehydrated soy chunks absorb more flavor?
Squeeze out excess soaking water, then simmer rehydrated soy chunks in a well-seasoned sauce or stock. They absorb flavor better when they have room to simmer rather than being crowded in a dry pan. A brief sauté with aromatics before adding liquid also helps.
Can rehydrated soy chunks replace chicken or beef in recipes?
Yes, rehydrated soy chunks can replace bite-sized chicken or beef pieces in curries, stews, and stir-fries. Their texture is springy rather than identical to meat, so season the sauce generously and adjust cooking time to keep the chunks tender.
What recipes work best with rehydrated soy chunks?
Rehydrated soy chunks work well in curry, chili, kebabs, stir-fries, and tomato-based stews. Use larger chunks where a recipe calls for meat pieces, and cut them smaller for wraps or grain bowls. Brown them first when you want a firmer, more savory finish.
How should you store rehydrated soy chunks?
Keep rehydrated soy chunks in a covered container in the refrigerator and use them within 1–2 days. Drain off the soaking water rather than storing them submerged. Discard them if they develop an off smell, a slippery surface, or an unusual color.
Can you freeze rehydrated soy chunks?
Yes, rehydrated soy chunks freeze well once drained and squeezed. Freeze them in meal-sized portions in an airtight container, then thaw in the refrigerator or add them directly to a simmering dish. Heat them thoroughly after thawing.
Why are my rehydrated soy chunks rubbery or chewy?
Rehydrated soy chunks can turn rubbery if they have not softened fully or if they are cooked too long in a dry, hot pan. Soak until tender, squeeze gently, and simmer them in sauce; avoid prolonged high-heat frying.
Rehydrated soy chunks Vitamins & Minerals
Vitamins
Folate
45µg · 11% DV
B1
0.08mg · 7% DV
Biotin
2µg · 7% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.6mg · 26% DV
Phosphorus
150mg · 21% DV
Iron
3.5mg · 19% DV
Potassium ⭐
200mg · 6% DV
Sodium
5mg · 0% DV
How to Burn Off Rehydrated soy chunks
To burn the 105 calories in 100 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 Rehydrated soy chunks?
Rehydrated soy chunks are dried pieces of soy protein softened in water before cooking. They are an ingredient rather than a finished dish, and are especially familiar in Indian cooking, where they’re added to curries, pulao and other spiced meals. They’re also a convenient meat-free option in stews and skillet dishes.
Once soaked, the chunks are usually drained and squeezed, then simmered or sautéed so they take on the seasoning. Their springy, chewy texture works well with tomato-based sauces and bold spices. With 17 g of protein per 100 g, they’re a protein-rich plant-based choice; pair them with vegetables and grains for a more rounded meal. Season after soaking, since the nutrition figures are for the hydrated product without added salt.
How Nutritious Is Rehydrated 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 Rehydrated 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 Rehydrated soy chunks Contain Allergens?
Contains these allergens:
Which Diets Is Rehydrated 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
Rehydrated soy chunks Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.