Dry soy chunks have 52 g protein per 100 g at only 345 calories. The protein density rivals whey concentrate before hydration. Once rehydrated they roughly triple in weight, yielding ~17 g protein per 100 g cooked – a cost-effective meat substitute.
How should I track Soy chunks (soya chunks), dry?
Soy chunks (soya chunks), dry is high in magnesium. Plant-based foods like Soy chunks (soya chunks), dry often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
