Nutrition facts · Beans, nuts and seeds
Calories in Soy chunks
Soy chunks have 366 calories per 100 g (dry), and a 30 g serving has 110 calories. Most of those calories come from protein, with 51.1 g per 100 g, followed by carbs at 32.9 g and very little fat at 3.3 g.
Calories come from: Carbs 36% · Fat 8% · Protein 56%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 366 kcal | 51.1 g | 32.9 g | 3.3 g |
| 1 serving (30 g) | 30 g | 110 kcal | 15.3 g | 9.9 g | 1 g |
Full nutrition (Per 100 g)
| Calories | 366 kcal |
|---|---|
| Protein | 51.1 g |
| Carbohydrates | 32.9 g |
| Fat | 3.3 g |
| Sodium | 2 mg |
What changes the calories
- Soy chunks soak up a lot of water when rehydrated, so a soaked or cooked portion weighs much more than the dry chunks and has fewer calories per gram.
- Squeezing out soaking water does not remove calories, but cooking oil, ghee or butter in the curry or stir-fry adds its own calories on top of the chunks.
- Rich gravies with cream, coconut or nut pastes can add more calories to a dish than the soy chunks themselves.
- Different brands may vary slightly in protein and calories, so the package label can help confirm your numbers.
Tips for logging it accurately
- Weigh soy chunks dry before soaking and log that dry weight, since the values above are for the dry product.
- Log cooking oil and sauce ingredients separately so the extra calories from the dish are counted.
- If you track recipes in BerryFit, add the dry soy chunks and other ingredients to a recipe, then log your share of the finished dish.
Log Soy chunks in seconds
Snap a photo of your meal or search for Soy chunks in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 100 g of soy chunks?
Dry soy chunks have 366 calories per 100 g. That portion also provides 51.1 g protein, 32.9 g carbs and 3.3 g fat.
How much protein is in a serving of soy chunks?
A 30 g serving of dry soy chunks has 15.3 g protein and 110 calories, along with 9.9 g carbs and 1 g fat.
Do soaked soy chunks have fewer calories?
Soaking adds water, not calories, so the total calories stay the same as the dry chunks you started with. Because the chunks get heavier, a gram of soaked chunks has fewer calories than a gram of dry ones.
Are soy chunks high in fat?
No, plain soy chunks are low in fat at 3.3 g per 100 g dry. Most of the fat in soy chunk dishes usually comes from the oil or other ingredients used in cooking.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Flour, soy, defatted, FDC ID 1104705); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
