Soya Chunks for Weight Gain: A Nutrient-Dense Solution


Soya chunks, also known as textured vegetable protein (TVP) or soya nuggets, are a popular plant-based food derived from soybeans. While soya chunks are often associated with their benefits for vegetarians and vegans, they can also be an excellent dietary addition for individuals looking to gain weight in a healthy and sustainable manner. This article will explore the nutritional profile of soya chunks, their role in weight gain, and provide useful tips on incorporating them into your diet effectively.

Understanding Soya Chunks:

Soya chunks are made from defatted soy flour that undergoes a process called extrusion. This process involves heating and pressurizing the soy flour, resulting in a textured, meat-like product with a high protein content. Soya chunks are versatile and can be cooked and flavored in various ways, making them an appealing choice for individuals aiming to increase their calorie intake while meeting their protein requirements.

Nutritional Composition of Soya Chunks:

Soya chunks are known for their remarkable nutritional profile. They are an excellent source of high-quality plant-based protein, containing all the essential amino acids required by the body. A 100-gram serving of soya chunks typically provides around 52 grams of protein, making them an ideal choice for individuals focused on weight gain.

Apart from protein, soya chunks also offer a range of other essential nutrients. They are a good source of dietary fiber, which aids digestion and promotes a feeling of fullness. Soya chunks are low in saturated fat and cholesterol-free, making them heart-healthy and suitable for inclusion in a balanced diet. Additionally, they contain important minerals such as iron, calcium, and potassium, along with vitamins like folate and vitamin K.

The Principles of Healthy Weight Gain

Maintaining a healthy body weight is essential for overall well-being. However, everyone does not have the same body composition. Therefore, some may need to gain weight to maintain a healthy balance.

People may think that weight gain is possible by eating more calorie-rich foods. However, weight gain is not just about consuming excess calories or increasing fat intake; it requires focusing on healthy and sustainable habits. This section will discuss the fundamental principles of healthy weight gain based on scientific research.

Caloric Surplus

Inversely to losing weight, gaining weight requires consuming more calories than you burn. However, one must maintain a healthy balance and avoid overeating. Experts say the recommended calorie surplus for weight gain is 250-500 calories daily, which translates to gaining 0.5-1 pound per week. In addition, consuming a healthy balance of macronutrients (carbohydrates, proteins, and fats) is essential for overall health.

Resistance Training

Resistance training is a critical component of healthy weight gain. It helps build muscle mass and strength, enhancing your metabolic rate and overall health. So, incorporating weight-bearing exercises like squats, deadlifts, and bench-press can help you build muscle and gain weight healthily.

Adequate Protein Intake

Protein is an essential nutrient that helps gain weight by adding to the muscle mass. Research shows adequate protein intake helps repair and rebuild muscle tissues, promoting healthy weight gain. Aim for consuming 1.6-2.2 grams of protein per kilogram of body weight daily. You can obtain it from eggs, chicken, fish, beans, and soya chunks.

Healthy Fats

While one must avoid excessive fat intake, it is crucial to consume healthy fats for overall health and weight gain. As per the National Institute of Health (NIH), incorporating healthy fats like nuts, seeds, avocado, and fatty fish can help you gain weight healthily.


Consistency is critical to healthy weight gain. Maintaining a consistent calorie surplus, resistance training routine, and macronutrient balance is essential to see sustained results. With constant effort and healthy habits, you can achieve your weight gain goals healthily and sustainably.

How do Soya Chunks Help Gain Weight?

People have started adding soya chunks to their weight gain diet because they are rich in nutrients and provide a significant protein. Incorporating soya chunks into a balanced diet can help you gain weight in a healthy manner. Here is how soya chunks can help you gain weight.

High in Protein

Soya chunks are protein-rich, with over 50 grams of protein per hundred grams of serving. Studies have found that consuming protein-rich foods can help with healthy weight gain and increase muscle mass. Incorporating soya chunks into your diet can help you reach your daily protein intake goals, which can help you gain weight.

Low in Fat

Soya chunks are low in fat, with only 0.50 grams per 100 grams serving. Consuming foods low in fat can help with healthy weight gain, as excessive fat intake can lead to an increase in body fat rather than muscle mass. Therefore, incorporating soya chunks into your diet can help you avoid excessive fat intake while meeting your calorie and macronutrient goals.

Rich in Fibre

Soya chunks are also fibre-rich, with 13 grams per 100 grams serving. Consuming fibre-rich foods can help with healthy weight gain by preventing you from munching on unhealthy snacks between meals. Moreover, studies have found that fibre intake is positively associated with weight gain in underweight individuals.

Calcium and Iron

Soya chunks are a good source of calcium and iron, with 350mg and 20mg per 100 grams of serving, respectively. Calcium is essential for bone health and muscle function, while iron is crucial for transporting oxygen to cells and preventing fatigue. Therefore, adequate intake of these minerals is vital for overall health and weight gain.

Soya Chunks and Weight Gain:

To gain weight effectively, it is essential to consume more calories than your body burns. Soya chunks can play a vital role in achieving this goal by providing a concentrated source of calories. The high protein content in soya chunks helps in muscle synthesis and repair, which is crucial for individuals looking to gain weight through lean muscle mass.

Including Soya Chunks in Your Diet: Here are some practical tips to incorporate soya chunks into your diet for weight gain:

  1. Soya Chunk Stir-Fry: Prepare a delicious stir-fry by sautéing soya chunks with vegetables of your choice. Add spices and herbs for enhanced flavor.
  2. Soya Chunk Curry: Make a flavorful curry using soya chunks, tomatoes, onions, and a blend of spices. Pair it with rice or roti for a filling meal.
  3. Soya Chunk Salad: Add soaked and boiled soya chunks to your favorite salad for an extra protein boost.
  4. Soya Chunk Snacks: Create healthy snacks by adding soya chunks to cutlets, patties, or kebabs. They can be a tasty option for in-between meals.
  5. Soya Chunk Smoothies: Blend soaked and boiled soya chunks into your favorite fruit smoothie to create a protein-rich beverage.

Nutritional Benefits of Soya Chunks:

  • High Protein Content: Soya chunks are an excellent source of plant-based protein, providing all the essential amino acids required by the body.
  • Essential Vitamins and Minerals: Soya chunks are rich in important nutrients such as iron, calcium, potassium, folate, and vitamin K.
  • Dietary Fiber: Soya chunks contain dietary fiber, which aids digestion and helps maintain a healthy digestive system.
  • Low in Saturated Fat: Soya chunks are low in saturated fat, making them a healthy option for weight gain without adding excessive unhealthy fats.

Protein and Weight Gain:

  1. Muscle Synthesis and Repair: Protein is essential for muscle growth and repair, making it crucial for individuals aiming to gain weight through lean muscle mass.
  2. Thermogenic Effect: Protein has a higher thermogenic effect compared to carbohydrates and fats, meaning it requires more energy to digest and can potentially boost metabolism.
  3. Satiety and Appetite Control: Including protein-rich foods like soya chunks in your diet can help promote a feeling of fullness and reduce cravings, aiding in weight gain efforts.

Soya Chunks as a Weight Gain Food:

  • Calorie-Dense: Soya chunks provide a concentrated source of calories, helping individuals meet their increased calorie requirements for weight gain.
  • Versatile and Easy to Prepare: Soya chunks can be cooked in various ways, allowing for a range of delicious and creative recipes to suit individual preferences and tastes.
  • Convenient and Shelf-Stable: Soya chunks have a long shelf life and are easily available, making them a convenient option for regular consumption.

Risks of Overconsumption

Overconsumption of soya chunks might cause hormonal imbalance and thyroid issues. Also, a diet rich in soy products, such as soy chunks, can increase oestrogen and uric acid levels, resulting in several health problems, including bloating, mood swings, acne, and water retention. Furthermore, according to studies, kidney stones may develop due to the body’s high uric acid levels. It may also lead to liver damage and joint pain. Hence, consume it in moderation. Health experts suggest including it at most 3-4 days a week. 

Ways to Include Soya Chunks in Your Diet for Weight Gain

  1. Include soya chunks in your soups. 
  2. You can pair it with a high-calorie meal, for example, homemade calorie-dense biryani or pulao with chicken and soya chunks. 
  3. Blend in soya chunks and pair them with smoothies and shakes. 
  4. Soya chunks are a fantastic post-workout protein source to help you increase muscle mass. 
  5. Try adding soya chunks to your paratha and pasta. It will make it dense in calories and ensure a healthy weight gain. 

Soya Chunk Recipes for Weight Gain 

Soya Chunk Curry

Servings: 4

Total time: 40



  • Soya chunks: 3 cups (soaked and squeezed)
  • Salt: to taste
  • Coconut oil: 2 tbsp 
  • Onions: 1 large
  • Tomatoes: 2-3
  • Ginger and garlic paste: 1 tbsp
  • Turmeric powder: ¼ tsp
  • Coriander powder: 1 tsp
  • Cumin powder: ½ tsp
  • Garam masala: ½ tsp
  • Water: 1 cup
  • Coconut milk: 1 cup
  • Green chillies: 2-4
  • Chopped mint leaves: 1 tbsp


  1. Heat oil, add chopped onions, and saute it on medium flame. 
  2. Add ginger and garlic paste, chopped chillies, and tomatoes. Cook till it softens. 
  3. Add the spices and cook for two more minutes. 
  4. Add soya chunks, chopped mint leaves, and coriander powder. 
  5. Mix well and add salt. 
  6. Cook it well. Once cooked, switch off the flame.
  7. Add coconut milk and put on heat. Let it simmer on low heat. Do not boil it, as heat can curdle the coconut milk. 

Note: You can serve this curry with paratha, rice, pulao, or biriyani. 

Soya Chunk Kheer 

Servings: 2-3

Total time: 40



  • Soya chunks: 1 cup
  • Ghee: 1 tbsp
  • Sugar: 4 tbsp
  • Wheat flour: ½ tsp
  • Cardamom powder: ½ tsp
  • Rose water: 2 tsp
  • Full-fat whole milk: 4 cups
  • Chopped nuts: 2 tbsp


  1. Take hot water, and soak the soya chunks for 15 to 20 minutes. Then squeeze them dry. 
  2. Roughly chop the chunks and keep them aside.
  3. Add ghee and chopped soya chunks in a pan and cook it for 1-2 minutes. 
  4. Add milk, cardamom powder, and sugar and boil till it gets reduced to half. 
  5. Add nuts and rose water and serve. 

Final Words

Soya chunks are an excellent dietary addition for individuals aiming to gain weight in a healthy and sustainable manner. Their high protein content, along with other essential nutrients, makes them an ideal choice for promoting muscle growth and overall weight gain. By incorporating soya chunks into your diet using various recipes and meal ideas, you can harness their nutritional benefits and work towards your weight gain goals effectively. Remember to consult a healthcare professional or nutritionist for personalized advice and guidance on your weight gain journey.

More Related Weight Loss

Delicious And Healthy Chicken Recipes For Weight Loss

Black Coffee Recipe For Weight Loss: A Delicious Boost To Your Fitness Journey

Full Body Weight Loss Exercises: A Comprehensive Guide

Egg Recipes For Weight Loss

Is Suji (Semolina) Good For Weight Loss

Frequently Asked Questions (FAQs)

Q: What are soya chunks, and how do they help in weight gain?

A: Soya chunks are defatted soy flour, a by-product of soybean oil. Soya chunks are rich in protein, essential for healthy weight gain. With up to 55g of protein in every 100g serving, soybeans can help you gain weight by developing muscle mass. 

Q: Can consuming soya chunks lead to weight gain, and how much should one consume daily?

A: Consuming soya chunks with a well-balanced and healthy diet can help you gain a healthy weight. It benefits those who want to gain weight or increase their muscle mass. Regarding the quantity, the  requirements will vary from person to person. Hence, it is best to consult a registered nutritionist to determine the exact quantity.

Q: Are soya chunks a healthy food option for weight gain, and what are their nutritional benefits?

A: Soya chunks are healthy. It has numerous nutritional benefits, including cardiovascular and bone health and skin and hair health. However, you must exercise and consume nutrient-dense foods like soya chunks for healthy weight gain. 

Q: Are there any side effects of consuming soya chunks for weight gain?

A: Experts agree that soya chunks are dense in protein. Therefore, it is a good option to include it in your diet for weight gainers. But, overeating can lead to hormonal imbalance, thyroid issues, bloating, constipation, allergic reactions, nausea, etc. Moreover, it is highly processed. 

Q: Can soya chunks be consumed raw, or must they be cooked before consumption for weight gain?

A: Soya chunks cannot be consumed raw. One must soak it before eating as the texture is very hard and rough. In addition, soya chunks must be cooked before consumption to enhance their taste and flavour and soften them. 

Q: Can soya chunks be consumed by people with allergies or intolerances to soy products?

A: People allergic to soy products must avoid them. Consuming soy products like soya chunks might cause rashes, breathing issues, abdominal pain, and other symptoms of allergies. 

Q: Are there any alternative food options to soya chunks for weight gain?

A: Other than soya chunks, you can also have seitan. It serves as a good alternative for soya chunks and tofu. Seitan is a food made from gluten. Therefore, it is also known as gluten meat. Furthermore, you can add more protein-rich foods containing essential nutrients—for example, eggs, lean meat, fish etc.

Q: Can soya chunks be used in meal replacement shakes for weight gain?

A: Certainly, soy protein is a great alternative. This plant-based protein source holds all nine essential amino acids. You can soak the soya chunks in hot water for 5 to 10 minutes and squeeze the excess water out. Then, put it in a blender and blend it smoothly to add to your shakes.

Q: How long does it take to see weight gain results after consuming soya chunks regularly?

A: Every individual is unique. Therefore the results differ from one to another. However, you can generally see results after 2-3 months. 

Q: Are there any specific workout routines or exercises that can complement the consumption of soya chunks for weight gain?

A: You can include some of the best weight gain exercises that target multiple muscle groups simultaneously. These exercises include squats, deadlifts, bench presses, pull-ups, rows, and overhead presses. In addition, incorporating isolation exercises targeting specific muscles can also help with muscle gain. Examples of isolation exercises include bicep curls, tricep extensions, and calf raises. Finally, increasing the weight lifted gradually and varying the exercises to avoid a plateau and continue progressing is essential.

About the Author

Leave a Reply

Your email address will not be published. Required fields are marked *

You may also like these