Soya chunks – nutritional facts, benefits, and side effects Leave a comment

Overview of SoyaBean 

Soybeans, also known as soya beans, are a type of legume that is native to East Asia. They are an important source of protein and oil and are widely cultivated for both human and animal consumption. Soybeans are highly versatile and can be used in a variety of ways, such as in the production of tofu, soy milk, soy sauce, and various meat substitutes. 

What Are Soya Chunks?

Soya chunks, also known as soy meat, soya nuggets, or textured soya chunks protein, are a plant-based protein source made from defatted soy flour that has been processed into a meat-like texture. Soya chunks are a popular meat substitute in vegetarian and vegan diets due to their high protein content and meaty texture. 

Soya Chunks Nutritional Value

Here’s a breakdown of the nutritional value in soya chunks:

  • Protein: 52 grams of protein per 100 grams of dry weight 
  • Fibre: 13 grams of fibre per 100 grams of dry weight
  • Calories: 345 calories per 100 grams of dry weight
  • Carbohydrates: 33 grams of carbohydrates per 100 grams of dry weight 
  • Fats: 1.2 grams of fat per 100 grams of dry weight
  • Calcium: 250 milligrams of calcium per 100 grams of dry weight 
  • Iron: 21 milligrams of iron per 100 grams of dry weight

Benefits of Soya Chunk

Soya chunks offer a wide range of health benefits that make them a valuable addition to any diet. Here are some of the key benefits:

  • Best Substitute for Meat: Soya chunks are a great meat substitute and can be used in a wide range of dishes.
  • Improves Heart Health: Soya chunks contain compounds called isoflavones, which have been shown to help reduce cholesterol levels and improve heart health.
  • Helps with Weight Loss: Soya chunks are low in calories and high in protein, making them a great choice for people who are trying to lose weight. 
  • Eases Menopause Symptoms: Soya chunks contain phytoestrogens, which are compounds that are similar to the female hormone estrogen.
  • Maintains Hormonal Balance in Women: Soya chunks contain phytoestrogens, which can help maintain hormonal balance in women.
  • Improves Digestive System: Soya chunks are high in fibre, which is important for digestive health. 
  • Reduces Risk of Inflammatory Diseases: Soya chunks contain compounds called isoflavones, which have anti-inflammatory properties. 
  • Maintains Blood Sugar Level: Soya chunks are low in carbohydrates and high in protein, which makes them great food for maintaining healthy blood sugar levels.

Side Effects of Soya Chunks

While they have many health benefits, there are some side effects associated with consuming soya chunks that should be taken into consideration.

  • Diarrhoea: One of the side effects of consuming soya nuggets is diarrhoea. This may be due to the high fibre content in soy, which can cause digestive discomfort in some people. 
  • Stomach pain: Another common side effect of consuming soybean badi is stomach pain. This may be due to the presence of anti-nutrients in soy, which can interfere with nutrient absorption and cause digestive discomfort. 
  • Allergy: Soy allergy is a common food allergy, and soya chunks can cause an allergic reaction in some individuals, including hives, itching, swelling, and difficulty breathing.
  • Prolonged menstruation: Some studies have suggested that consuming soy products, including soya chunks, may affect menstrual cycles and cause prolonged menstruation in women.
  • Headache: In rare cases, consuming soya chunks may cause headaches. This may be due to the presence of tyramine, a compound found in soy products that can cause headaches in some people.
  • Muscle and bone aches: Soy products like soya chunks contain phytic acid, which can interfere with the absorption of minerals like calcium and magnesium.
  • Dizziness: Some people may experience dizziness after consuming soya chunks.


How to Use Soya Chunks in Regular Meals? 

Soya chunks are a versatile and nutritious ingredient that can be used in a variety of dishes. Here are some ways to use soya chunks in regular meals:

  • Sandwiches with soya chunks: Soya chunks can be a great addition to sandwiches. To make a soya chunk sandwich, boil the soya chunks and mix them with mayonnaise or any other sauce of your choice. Spread the mixture on the bread and add your favourite toppings.
  • Soya chunks in gravies: Soya nuggets can be used as a meat substitute in gravies. After boiling them, add the soya chunks to your favourite gravy and let it cook for 10-15 minutes on medium heat.
  • Soya chunks in rice dishes: Soya nuggets can be a great addition to rice dishes, adding both texture and protein. Boil the soya badi and mix them with other vegetables in a pan. Add rice and water to the pan and let it cook. 
  • Healthy soup with soya chunks: Soya chunks can also be used in soups for a healthy and filling meal. To make a soybean badi soup, boil the soya chunks with vegetables and add vegetable stock to it. Let it simmer for a few minutes. Season with salt, pepper and any other herbs of your choice.

Soybean Products on OneGreen to add your Daily Meal

OneGreen is the ultimate online marketplace for all your soya product needs. Here are a few lists which you can add to your daily meal easily. 



Soya chunks are a highly nutritious and versatile food that can offer numerous health benefits when consumed as a part of a balanced diet. They are an excellent source of plant-based protein, fibre, and other essential nutrients that can aid in weight loss, lower cholesterol levels, and reduce the risk of chronic diseases. Incorporating soya badi into your regular meals can be an easy and delicious way to boost your health and well-being.



1. Are Soya Chunks Good Or Bad For Health?

Soya chunks are generally considered good for health as they are a rich source of protein, fibre, and other essential nutrients that can provide numerous health benefits.

2. Is It Safe To Eat Soya Chunks Daily?

Yes, it is safe to eat soya chunks daily, provided they are consumed in moderation and as a part of a balanced diet.

3. Does Boiling Soya Chunks Reduce Protein?

Boiling soya chunks does not reduce their protein content significantly, as most of the soya chunk’s protein is contained within the structure of the chunks and is not lost during cooking.

4. What Is The Disadvantage Of Soya Chunks?

The main disadvantage of soya chunks is that they may cause some digestive discomfort in some people, such as diarrhoea, stomach pain, and bloating. 

5. Who Should Not Eat Soya Chunks?

People who are allergic to soya or have thyroid problems should avoid consuming soya chunks without consulting their doctor.

6. How Many Soya Chunks Eat In A Day?

In general, it is recommended to consume soya chunks in moderation and as a part of a balanced diet.

7. How Long Should I Soak Soya Chunks?

Soya chunks should be soaked in hot water for at least 15-20 minutes before cooking to soften them and remove any impurities.

8. What Is The Best Way To Eat Soya Chunks? 

Soybean badi can be consumed in a variety of ways, such as in gravies, rice dishes, soups, sandwiches, and salads.

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