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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Soya Beans or Soya Chunks: Which One Has More Protein?

Out of Soy Beans or Soya Chunks, which one has more protein? Let’s break down the protein power of these two vegetarian superfoods.

Introduction

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Soy is packed with protein and loved by vegetarians and vegans. But when it comes to soy beans vs. soya chunks, we are often confused.

Soya Beans

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Soy beans are whole legumes that are rich in protein, fiber, and healthy fats.They are often eaten in boiled, roasted form or used for preparing soy milk and tofu.

Soy Beans at a Glance

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100 g of boiled soy beans provide around 12-16 g of protein and they also deliver essential amino acids, making them a complete protein source.

Protein in Soy Beans

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Soya chunks are made from defatted soy flour which is left after extracting oil. They are lightweight, spongy, and they usually expand when put in hot water.

Soya Chunks

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100 g of dry soya chunks contain an impressive 52-54 g of protein, even after cooking and soaking, protein remains much higher than that in soy beans.

Protein

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a) Soy beans provide more fiber, healthy fats, and minerals. b) Soya chunks are high in protein, low in fat and calorie dense.

Nutrient Comparison

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Soya chunks are ideal for those aiming for high protein intake for muscle growth, as its concentrated protein makes them popular option among fitness enthusiasts.

Which Is Better for Muscle Gain?

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Soy beans offer a balanced nutrition profile with good protein, healthy fats and antioxidants. They are also great for heart health, cholesterol management, and digestion.

Which Is Better for Overall Health?

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Both soy beans and soya chunks are excellent vegetarian protein foods, for maximum benefits, include both in your diet in the right portions.

Conclusion

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