Is 100g cooked soya the same as 100g dry soya?

No. Soya chunks absorb water during soaking and cooking. A 100g cooked portion contains more water than a 100g dry portion, so the protein and calorie values are not interchangeable.

Indian plant protein

Protein in Soya Chunks: Dry vs Cooked

Q: How much protein is in 50g dry soya chunks?

A standard dry soya chunk reference provides about 26g protein and 170 kcal per 50g dry serving.

By [AUTHOR NAME] · FitTrackPro · Last reviewed: October 17, 2026 · Method & sources

A 50g dry serving of soya chunks provides approximately 26g protein and 170 kcal. Cooking adds water, so always match the database entry to the weight you measured.

Quick answer

Soya chunks protein by measured portion

Measured portion	Food state	Protein	Calories
25g	Dry	13.0g	85 kcal
50g	Dry	26.0g	170 kcal
100g	Cooked / rehydrated	16.9g	173 kcal

The dry and cooked rows use different standardized references. Water absorbed during cooking changes the weight; do not use one row as a direct substitute for the other.

Why dry weight matters

If you weigh soya before soaking, log the dry amount. If you weigh it after boiling and squeezing, log a cooked entry. The packet label usually reports dry product, while a food scale on your plate measures the hydrated food.

Use soya in a complete meal

Add cooked soya to a roti, rice or vegetable meal, then check whether your full day meets its protein and calorie targets.

Protein calculator Meal calculator

How to track Nutrela or soya chunks

Measure the dry chunks if you want to follow the packet’s nutrition label.
Soak or boil, squeeze out excess water, and cook with vegetables or gravy.
Log oil, sauce and other ingredients separately; they change calories but not the dry-soya protein amount.

Practical example: 50g dry soya can become a much heavier cooked serving, but it still contributes roughly the protein from the original 50g dry product.

Soya chunk protein questions

How much protein is in 50g dry soya chunks?

About 26g protein and 170 kcal using the standardized dry-weight reference on this page.

Does soaking reduce the protein?

Soaking mainly adds water and changes weight. Discarding water or cooking losses can change the final amount slightly, but the biggest tracking error is comparing dry grams with cooked grams.