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Soy meat chunks Calories
High-protein, fiber-rich plant-based meat alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Soy meat 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, 0.4 g of fat and 6.5 g of fiber. Its 0.6 mg of Copper covers 61% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Soy meat chunks Nutrition Facts
Selected: 1 serving (medium) · 50 g
173
KCAL / 50G
Carbs
16.5g
· 6% DV
Protein
26g
· 52% DV
Fat
0.4g
· 1% 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%
Soy meat chunks nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 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 Soy meat chunks?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 173 kcal |
| 1 piece (small) | 8 g | 28 kcal |
| 1 serving (small) | 30 g | 104 kcal |
| 5 piece (medium) | 40 g | 138 kcal |
| 1 cup (whole) | 45 g | 155 kcal |
| 1 serving (large) | 75 g | 259 kcal |
| 10 piece (large) | 80 g | 276 kcal |
| 2 cup (double) | 90 g | 311 kcal |
| 100 g | 100 g | 345 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Soy meat chunks
What are soy meat chunks made from?
Soy meat chunks are usually made from defatted soy flour that has been processed into a dry, porous texture. They are sold dehydrated and become soft and chewy when rehydrated, making them useful in many savory dishes.
Do you have to soak soy meat chunks before cooking?
Usually, yes. Soak soy meat chunks in hot water or stock until tender, then drain and squeeze out excess liquid before adding them to a dish. This helps them cook evenly and take on the sauce's flavor.
How do you make soy meat chunks taste better?
Season soy meat chunks generously after rehydrating and squeezing them. Browning them with aromatics, or simmering them in a well-seasoned sauce, adds more flavor than cooking the dry chunks directly in a lightly seasoned dish.
Can soy meat chunks replace beef in recipes?
Yes, soy meat chunks can replace beef in stews, curries, pasta sauces, tacos, and stir-fries. Rehydrate and drain them first, then adjust the cooking time so they absorb the dish's seasoning without becoming overly soft.
Are soy meat chunks the same as TVP?
Soy meat chunks are a form of textured vegetable protein, often called TVP. The term TVP also covers other shapes and sizes of textured soy products, so chunks are one specific form rather than a separate type of ingredient.
Why do soy meat chunks turn rubbery?
Soy meat chunks can turn rubbery if they are not fully rehydrated or if they are cooked too long. Let them soften before cooking, squeeze out excess water, and add them toward the later part of a simmer.
Can you cook soy meat chunks without boiling them first?
Yes, you can soften soy meat chunks in hot stock or water without boiling them on the stove. Once tender, drain them and cook them in your recipe; adding them dry usually leaves the centers chewy.
Do soy meat chunks need to be squeezed after soaking?
Yes, squeezing out excess soaking liquid helps soy meat chunks brown better and keeps them from watering down a sauce. Press them gently rather than crushing them, then season or marinate them before cooking.
How should you store leftover cooked soy meat chunks?
Refrigerate cooked soy meat chunks in a covered container and use them within a few days. Store them promptly rather than leaving them at room temperature, and reheat leftovers until they are hot throughout.
Can eating soy meat chunks cause bloating?
It can for some people: soy and its fiber may cause gas or bloating, particularly when someone is not used to eating them. Start with a smaller portion, cook them thoroughly, and reduce intake if symptoms persist.
Soy meat chunks Vitamins & Minerals
Vitamins
Biotin
9.5µg · 32% DV
B1
0.3mg · 25% DV
Folate
100µg · 25% DV
Vitamin K
23.5µg · 20% DV
Minerals
Copper
0.55mg · 61% DV
Phosphorus
350mg · 50% DV
Manganese
0.8mg · 35% DV
Magnesium
140mg · 33% DV
Potassium ⭐
900mg · 26% DV
Sodium
7.5mg · 0% DV
Soy meat chunks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy meat 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 Soy meat chunks?
Soy meat chunks are dried pieces made from soy protein, commonly sold as a shelf-stable alternative to meat. They are often used in Indian cooking, where they are soaked until tender, squeezed dry and simmered with spices or sauce. Their porous texture readily takes on the flavours around them.
Serve them in curries, stews, stir-fries or alongside rice; they can also stand in for meat in familiar home-cooked dishes. They are notably high in protein and provide fibre, with 52 g of protein per 100 g as sold. For a lighter meal, combine them with plenty of vegetables and use a modest amount of oil; a well-seasoned sauce helps keep the rehydrated chunks savoury and satisfying.
How Nutritious Is Soy meat 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 Soy meat 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 Soy meat chunks Contain Allergens?
Contains these allergens:
Which Diets Is Soy meat chunks Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soy meat chunks Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.