Soya Nuggets: 10 Amazing Health Benefits And Recipe



Published on: 07-Mar-2023


10 min read


Updated on : 30-Nov-2023




Rishi Singh


Soya Nuggets: 10 Amazing Health Benefits And Recipe

Soya Nuggets: 10 Amazing Health Benefits And Recipe

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Protein is crucial in health, fitness, and nutrition. Protein is essential if you are trying to lose weight or just want to stay active and fit. Protein-rich foods should be eaten daily. A healthy person should also consume protein at one gram per pound. Suppose you embark on a fitness journey or are already following a good workout routine with a healthy and balanced diet. In that case, consuming a healthy and protein-rich diet is critical.

Protein not only helps build and repair muscles but also suppresses hunger, which aids in weight loss. Vegetarians and vegans have few options for incorporating protein into their diet. However, protein is the key macronutrient. For vegetarians, soya nuggets are a good source of protein; the amount of protein in soya chunks is comparable to the amount of protein in a chicken breast.

Table Of Contents

1. Nutritional Value Of Soya Nuggets

2. 10 Health Benefits Of Soya Nuggets

3. How Soya Chunks Help You Lose Weight?

4. Recipe Using Soya Chunks

5. Dietitian’s Recommendations

6. The Final Say

7. FAQs

Nutritional Value Of Soya Nuggets

Soya nuggets have 345 kcal per 100g of calories. Other nutrients found in soya nuggets include:

  • Calories: 345 kcal
  • Protein: 52 g
  • Carbohydrate: 33 g
  • Fibre: 13 g
  • Fats: 0.50 g
  • Calcium: 350 mg
  • Iron: 20 mg

10 Health Benefits Of Soya Nuggets 

Health Benefits Of Soya Nuggets

Soya nuggets being highly nutritious has many health benefits, which are as follows:

1. Beneficial For Heart Disease

Soya nuggets may have low saturated fat compared to animal-based proteins. It may also contain trace amounts of low-density lipoprotein (bad cholesterol) and triglycerides. This may prevent the risk related to cardiovascular diseases like diabetes and obesity. Soya nuggets may be used to treat cardiovascular diseases based on this research. Soya chunk consumption also increases stamina. 

2. Lowers Cholesterol

Soya nuggets may help lower cholesterol. It contains protein as well as isoflavones (genistein and daidzein). A randomised controlled trial found that eating protein on a regular basis may lower cholesterol levels. The soya nuggets are less in carbohydrates and are rich in protein sources, which may help in decreasing cholesterol levels.

3. Aids In Easing Menopausal Symptoms

Females benefit from soya nuggets because hot flashes are a symptom of menopause and can be caused by low oestrogen levels. Regular consumption of isoflavone-containing soya nuggets may have the same effect. Soybean isoflavones have the same chemical structure as oestrogen. Isoflavones bind to oestrogen receptors weakly and may produce estrogen-like activity. This is beneficial because oestrogen production by the ovaries ceases during menopause. Therefore when isoflavones give estrogen-like activity, they help reduce the symptoms.

4. Helpful For Osteoporosis

Another condition associated with menopause is bone loss. Soya nuggets are high in protein, isoflavones, and calcium. It may lower the risk of osteoporosis and enhance brain health. According to one study, soy protein consumption may influence bone mineral density. Furthermore, many randomised control trials have observed a decrease in bone resorption turnover rate. Another study found that women who consumed soy protein isolate had lower markers of bone turnover than those who did not.

5. Helpful For Cancer Prevention

Soya nuggets may help eliminate cancer as they are rich in various nutrients. These nutrients may inhibit abnormal cell division and serve as an anti-cancer inhibitor in various forms of cancer. The presence of genistein, an isoflavone, may inhibit cancer tumour growth and provide nourishment.

6. Excellent For Weight Loss

Soy nuggets contain more protein and fewer carbohydrates. Regular consumption of soy nuggets may help in weight loss. Soy protein may help control hyperglycaemia and hyperlipidaemia, which may indirectly help reduce weight.

7. Maintains Female Hormonal Balance

Because of its phytoestrogen content, eating soya chunks daily may benefit women with irregular menstrual cycles. It is especially beneficial to those suffering from PCOS or post-menopausal symptoms.

8. Enhances The Digestive System

The consumption of soya chunks regularly increases the number of lactobacilli and bifidobacteria in the intestines. Both of these microorganisms aid in digestion.

9. Reduces Risk Of Inflammatory Diseases

Anti-inflammatory properties are found in soya chunks. As a result, eating them protects you from cardiovascular diseases, diabetes and some types of cancer.

10. Keeps Blood Sugar Stable

The isoflavones present in soya chunks help in lowering blood sugar levels. They also reduce the risk of cardiovascular disease by controlling blood sugar levels. Therefore, diabetic people should include them in their regular diet.

How Can Soya Chunks Help You Lose Weight?

A research paper in the International Journal of Medical Sciences published on the role of dietary soy protein in obesity suggests that soya chunks are excellent for weight loss because of the following properties:

The term "electronic commerce" refers to the sale of electronic goods. Reduce the amount of bad cholesterol in the body. The fibre content slows its passage through the digestive tract. This increases the time required for digestion and keeps you satisfied for a longer period.

Recipe For Soya Chunks

Soya Nuggets Pulao

Pulao is the easiest dish that uses soya chunks and is eaten in almost every household. 


  • Soya chunks: ½ cup
  • Rice: ½ cup
  • Ghee: 2 tbsp
  • Cumin seeds: ½ tsp
  • Bay leaves: 7-8 leaves
  • Peppercorns: ½ tsp
  • Cinnamon stick: ½ inch
  • Cloves: 2 to 3 nos
  • Onions: 1 medium, chopped
  • Any vegetable of choice

Preparation Method

1. Put the soya chunks in water and let them soak till they become spongy. After that, rinse the pieces in water several times.

2. Soak the rice in water at the same time.

3. Take a pressure cooker and add oil or ghee to it.

4. Add the cumin seeds, bay leaves, peppercorns, cinnamon sticks, and cloves once the oil is hot.

5. Toss the chopped onion with the spices.

6. When the onion has turned golden brown, add vegetables of your choice.

7. Now, include the soy chunks and sauté for a few minutes.

8. Close the lid on the cooker and add the soaked rice and ½ cup water.

9. Wait for 4 to 5 whistles. Then, wait for the steam to release before opening the lid.

Dietitian’s Recommendation

Soya nuggets are referred to as "vegetarian meat" because their nutritional profile is comparable to several non-vegetarian foods. Soya nuggets are high in protein, fibre, and several other micronutrients, making them an excellent choice for vegetarians. Soya nuggets are also very versatile and can be cooked to taste like non-veg curries.

-Dietitian Lavina Chauhan

The Final Say

Soya chunks are delicious and simple to prepare. They also have a variety of health benefits. Some of them include weight loss, improved bones and teeth, improved health, and much more! However, some of the side effects must be monitored, including stomach issues, kidney failure, etc.


1. Is soya nuggets better than chicken?

 Based on daily calorie consumption, one should determine portion sizes intelligently. Approx 100 g of soya nuggets provide 52 g of protein. On the other hand, chicken and eggs provide just 27 g and 13 g of protein per 100 g, respectively. Therefore, we can say that soya nuggets are better than chicken.

2. Is soya chunks good for male?

Yes, soy foods can be essential to men's diets by providing high-quality protein and healthy fat. Soy protein also supports normal blood cholesterol levels. It is a good choice of high-quality, plant-based protein for those wanting to increase muscle mass.

3. Can we eat soya nuggets daily?

It is recommended to only have 25 to 30 grams of soya chunks in a day. Moderation is key.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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