Nutritional Facts of Powdered Soya Chunks, Calories in Powdered Soya Chunks

by Tarla Dalal
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Healthy Recipes
Healthy Indian Recipes


How many calories does one ⅓ cup Powdered Soya Chunks have?

One ⅓ cup Powdered Soya Chunks gives 315 calories. Out of which carbohydrates comprise 61 calories, proteins account for 126 calories and remaining calories come from fat which is 128 calories.  One ⅓ cup Powdered Soya Chunks provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Powdered Soya Chunks recipe. Necessity is indeed the mother of all inventions. The same is with powdered soya chunks. When I was experimenting with some new recipes, we ran out of soya granules and did not know what to do! So, I ground some soya chunks to make soya chunks powder. Then we used them in the recipe of Corn Soya Koftas in Malwani Gravy and it turned out to be awesome. Powdered soy nuggets are considered to be one of the best sources of protein. It also abounds in calcium and these 2 nutrients together work towards strengthening your bones. Soy chunks powder has great water soaking capacity. It soaks up water and increases the bulk of any recipe. Thuspowdered soy nuggets used as a binding agent, especially useful for making stuffing for Parathas like in Dal and Soya Parathas. Mixing soya chunks powder with plain water and consuming it as a drink may not be the best option though. This reason is the same. It will soak all the water and turn into a paste rather than a protein drink. You can make soya chunks powder in bulk and store them in an air-tight container and use as required.

Is Powdered Soya Chunks healthy?

Yes, this is healthy. But restrictions apply to some.

Soya chunks powder – Rich in protein

1.      Soya chunks are processed form of soya. Soya chunks powder is made from these soya chunks. 

2.      They are considered a superior in protein. 1/3 cup of soya chunks powder yields 31.5 g of protein, which is almost 50% of an adults days requirement. 

3.      With such a high protein count, it is advisable to not go overboard with its use. Too much use of soya may also lead to diarrhea in some people. 

4.      Soya also contains isoflavones which resembles female hormone estrogen, thus consumption of soya by women is under debate. 

5.      The role of other compounds in soya products and their effect on diabetes, cholesterol and obesity in humans is also to be discovered noticeably.

Powdered Soya Chunks is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

4. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

5. Phosphorous Phosphorous works closely with calcium to build bones. 

6. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

7. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

8. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

9. Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

10. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

11. Potassium Potassium is critical for those with high blood pressure as it lessen the impact of sodium. Eat more avocados, bananas, watermelons, papaya, plums and grapefruits. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

8 Pointers to Go Healthy and Stay Healthy

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.


How to burn 315 calories that come from Powdered Soya Chunks?

Walking (6 kmph) = 1 hr 35 mins

Running (11 kmph) = 32 mins

Cycling (30 kmph) = 42 mins          

Swimming (2 kmph) = 54 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per 1/3 cup% Daily Values
Energy315 cal16%
Protein31.5 g57%
Carbohydrates15.3 g5%
Fiber16.8 g67%
Fat14.2 g22%
Cholesterol0 mg0%
Vitamin A311 mcg6%
Vitamin B1 (Thiamine)0.5 mg50%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)2.3 mg19%
Vitamin C4.4 mg11%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)73 mcg36%
Calcium175.2 mg29%
Iron7.6 mg36%
Magnesium127.8 mg37%
Phosphorus503.7 mg84%
Sodium1.5 mg0%
Potassium1311.8 mg28%
Zinc2.5 mg25%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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