How Much Protein Does 100g Soya Have

Key takeaways

100g boiled soyabeans has approximately 18g of protein.
The protein value changes with changes in the form of soybeans.
Soya manages insulin levels, protects the heart, and strengthens muscles.

A lot of people avoid soya because they’re unsure about its benefits. But, truth be told, soya is safe and effective.

In this article, we’ll show you how much protein does soya have, what are its health benefits, and how you can incorporate it into your diet.

What is soya?

First things first, soy, soya, and soybean are different words but share the same meaning. But we will use the term 'soya' for convenience.

Soya are small, round beans and are usually green, yellow, or black in colour.

You probably already know soya in different forms:

Soya chunks (those dry, meat-textured pieces you soak in water)
Tofu (the white, soft blocks, also known as soya paneer)
Soy milk (the liquid that looks like regular milk)
Edamame (those green beans you get as snacks)

According to a study ^[1], soya is one of the few plant foods that has all the essential amino acids your body needs. This makes it a complete protein.

How much protein is in 100g soya?

Although we enjoy eating soy in different forms, the protein content can vary slightly for each. This is how much protein you actually get, depending on what you eat:

Soya vs other vegetarian protein sources

Soya has gained such immense popularity as a rich vegetarian source of protein only in recent times. Apart from soya, a couple of other vegetarian protein sources ranked high in the list of health enthusiasts.

Per 100g, here’s how they compare to soya in terms of protein value:

Uncooked chickpeas (chana): 21.3g protein
Paneer: 25g protein
Uncooked pigeon peas (toor dal): 6.8g protein

This is proof that you can include soya in your diet to fulfil your daily protein needs with other popular vegetarian proteins.

What is the nutritional value of soya?

If you're wondering what makes soy so nutritious, here’s your answer.

Soy, or soybean, contains a very good amount of high-quality protein. Its amino acid profile is almost equal to that of animal protein. 25 grams of soy protein per day can reduce the risk of heart disease.

Dr. Paramjeet Singh, Physician, Delhi NCR

What are the health benefits of eating soya?

Infographic for eight benefits of eating soya with an image of soybeans at the centre

When it comes to the health benefits of soya ^[1], it is a chota packet, bada dhamaaka:

Lowers bad cholesterol:
Eating soya can help lower “bad” cholesterol (LDL). This helps protect your heart and maintain healthy blood vessels.
Helps manage blood sugar:
Soya protein and isoflavones can improve insulin sensitivity. Soya foods have a low glycaemic index, which helps avoid sharp spikes in blood sugar.
Strengthens muscles:
Studies ^[2] show that soy protein helps improve muscle strength and recovery when combined with exercise.
Improves bone health:
Soya may help slow bone loss in women after menopause and lower the risk of fractures.
Relieves menopause symptoms:
Soya may reduce hot flashes and night sweats during menopause.
Lowers cancer risk:
Research shows soya is safe for women with breast cancer and may even lower the risk of certain cancers coming back.
Enhances memory and cognition:
It is believed that soya may improve memory and thinking skills as we age.
Balances uric acid levels:
Unlike red meat, soya protein doesn’t seem to raise uric acid levels much. It is safe for people with gout ^[3]

Is soya good for weight loss?

Several studies ^[4]^[5] were carried out. The studies showed that soya is a high-quality, plant-based protein that helps achieve calorie control, which ultimately helps lose weight.

But, keep in mind, it is not a miracle ingredient. When it comes to losing weight, your daily calorie intake, diet quality, and lifestyle have a greater impact than the source of your protein.

What is the best time to eat soya?

The good news is that soya can be enjoyed at almost any time of the day. But if you eat them during these specific times, you can get the best of it:

After working out: Your muscles get a chance to use the protein to repair and grow.
Between meals: Roasted snacks or tofu can be a filling substitute for chips or biscuits.
With main meals: Soya can be enjoyed in different forms like sabzi, flour, or as additions to dishes like pulao, so your protein quota is met.

Who should not eat soya?

Soya is safe to eat for most people. But you may need to be careful with it or avoid it altogether in case of:

Thyroid issues:
A study ^[6] shows soya can slow down thyroid hormone production. If you have hypothyroidism, talk to your doctor before eating soya.
Digestive sensitivities:
Soya may cause gas, bloating, or diarrhoea in those with Irritable Bowel Syndrome (IBS).
Kidney issues:
People with kidney stones or kidney failure need to be a little more careful while eating soya as it may overwork the kidneys and increase complications.
Soya allergy:
Although it's uncommon, some people may have an allergic reaction to soya, such as itching, swelling, stomach upset, or breathing difficulties.

8 high-protein soya recipes you’ll love

Eating plain soya can be a pretty bland experience. But combine it with different veggies, fruits, or roti and rice, and you can enjoy a lip-smacking high-protein dish.

So what are you waiting for? Try these weight-loss-friendly soya dishes:

Dish	Protein (g)	Standard Serving (approx.)
Boiled and roasted soya chunks with spices	15–18g	50g cooked soya chunks
Soya chunk pulao (with brown rice/millet)	10–12g	1 cup (about 40g soya + rice; 2 servings total)
Tofu bhurji	9–26g	1 medium bowl (100–200g tofu)
Stir-fried tofu with vegetables	10–14g	1 medium bowl (100g tofu + veggies)
Soya salad (sprouts, cucumbers, lemon)	11–13g	1 bowl (35–40g cooked soya + ½ cup sprouts)
Soya milk smoothie (with oats and fruit)	8–10g	200 ml soya milk + 2 tbsp oats + fruit
Soya flour chapati	4–5g	1 chapati (1:2 soya flour to wheat flour ratio)
Clear soup with tofu and vegetables	6–8g	1 medium bowl (100g tofu)

Running short on time? Dry fruits can be surprisingly delicious and weight loss-friendly snacks. Discover the health benefits of eating dry fruits.

Your lunch and dinner are sorted with soya recipes, but are you still wondering what to make for breakfast? Poha can be the perfect light, yet filling start to your day, with only 130 calories! Learn how poha can help you lose weight.

Conclusion

Soya is a complete protein for a reason. It also gives you fibre, healthy fats, and small compounds that support your health. And it's plant-based. A win-win situation.

If weight loss is on your mind, soya keeps you full and helps cut down cravings. It makes your meals more filling without much effort.

Add soya to your meals and see the difference for yourself.

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FAQs

How much protein do I need per day?

The recommended daily protein intake varies by age, gender, and activity level.

For maintenance purposes, adults need about 0.8–1g of protein per kg of body weight. So for a 60kg person, that's 48–60g daily.

However, if you're active, trying to lose weight, or build muscle, you may need 1.2–2g of protein per kg of body weight.

Eating healthy protein sources like soya can help you meet a significant portion of this requirement. 100g of boiled soya provides 18g protein, which is about 30–40% of most people's daily needs.
Does soya cause weight gain?

No, soya itself doesn't cause weight gain. Like any food, how much you weigh depends on your eating habits and calorie intake. In fact, soya is relatively low in calories while being high in protein. This way, it keeps you full longer.

100g of boiled soya has only 172 calories, which makes it an excellent choice for weight management (when eaten in moderation).
Can I eat soya every day?

Yes, eating soya daily is safe for most people. Studies suggest that consuming 25–30g of soya protein daily (equivalent to 2–3 servings) can provide a variety of health benefits without side effects.

This could be a cup of soy milk with breakfast, tofu bhurji for lunch, or soya chunks in your dinner. Try to include soya in different forms in your diet.
Is soya suitable for people with diabetes?

Yes, soya is actually beneficial for people with diabetes.

It has a low glycaemic index of 15, which means it doesn't cause sharp spikes in blood sugar levels.

The protein and isoflavones in soya can also improve insulin sensitivity and keep you away from unwanted food cravings.

However, you must consult your doctor about adding soya to your meal plan.
What's the difference between soya chunks and soybeans?
Soybeans are the whole bean in its natural form (raw or boiled).

Soya chunks, on the other hand, are made from high-protein, low-fat soy flour by removing oil from soybeans and then shaped into chunks.

Protein content:
- Soya chunks (dry): ~52g protein per 100g
- Boiled soybeans: ~18g protein per 100g
Both soybeans and soy chunks are nutritious options, but soy chunks have a higher protein concentration.
Can men eat soya? Does it affect testosterone?

Yes, men can safely eat soya.

There’s a huge myth that soya messes with men’s hormones, but studies show this isn’t true.

The isoflavones in soya are very mild, and when you eat soya in normal portions, they don’t lower testosterone.
How much soya is safe to eat in a day?
Most people can safely consume 25–30g of soya protein daily, which equals about 2–3 servings. For context, this could be:
- 1 cup (200ml) of soya milk + 50g of cooked soya chunks
- 150g of tofu + 1 cup of soya milk
- 1 bowl of soya chunk sabzi + 2 soya flour chapatis.
This amount provides good protein benefits while staying well within the safe limits established by health authorities worldwide.
Can eating too much soya cause side effects?
Eating excessive amounts of soya (significantly more than 50g daily) may cause digestive discomfort like bloating or gas, especially if your body isn't used to it.

In rare cases, excessive intake may affect the absorption of minerals such as iron and zinc.

To avoid side effects:
- Start with small portions if you're new to soya.
- Drink plenty of water, as soya is high in fibre.
- Limit yourself to eating 25–30g of soya protein per day.
If you experience persistent digestive issues, reduce your intake or consult a healthcare professional.
Is soya suitable for children and teenagers?

Yes, soya is safe and nutritious for children and teenagers when consumed in age-appropriate amounts. It provides them with protein, calcium, and iron, which are essential for the healthy development of the brain and body.

Choose whole soya foods, such as milk, tofu, or boiled soybeans, rather than processed soya supplements.

If your child has any allergies or health conditions, consult a paediatrician before introducing soya regularly.
Is soya gluten-free?
Yes, soya is naturally gluten-free. Pure soya products like soybeans, tofu, soya milk, and edamame contain no gluten. This makes them safe for people with coeliac disease or gluten sensitivity.

However, be cautious with:
- Soya sauce: Traditional soya sauce contains wheat and is NOT gluten-free. Look for tamari or gluten-free soya sauce alternatives.
- Processed soya products: Some soya chunks, soya-based snacks, or meat substitutes may contain wheat or gluten as fillers.
Tip: Look for "certified gluten-free" labels when buying packaged soya products.

Many product labels also indicate whether the food item was processed in a facility that also processes allergens such as peanuts, tree nuts, soya, wheat, or dairy.
Can pregnant or breastfeeding women eat soya?

Yes, it is safe for pregnant or breastfeeding women to eat soya in moderate amounts.

It provides protein, calcium, and folate. But women with thyroid issues should talk to their doctor before adding large amounts of soya into their diet.

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About the author:

Gauri Ghatnekar-Desai holds a PG Diploma in Emergency Medical Services from Symbiosis Institute of Health Sciences, Pune.

As a professional healthcare writer, she creates simple, accurate, detail-oriented content for health organisations, healthcare providers, and patients.

Beyond the desk, she enjoys reading, travelling, and adventure sports.

Update date December, 10 2025

Publish date December, 10 2025

References:

[1] Velasquez, M. T., & Bhathena, S. J. (2007). Role of dietary soy protein in obesity. International Journal of Medical Sciences, 4(2), 72–82. https://doi.org/10.7150/ijms.4.72
[2] Da Silva, S. M. M., Carminati, B. C., De Almeida Santos, V., Junior, & Lollo, P. C. B. (2019). Comparison of the Effects of Soy Protein and Whey Protein Supplementation during Exercise: a Systematic Review. Journal of Health Sciences, 21(4), 397–403. https://doi.org/10.17921/2447-8938.2019v21n4p397-403
[3] Soyfoods, hyperuricemia and gout: a review of the epidemiologic and clinical data. (2011). PubMed. https://pubmed.ncbi.nlm.nih.gov/21859653/
[4] Mu, Y., Kou, T., Wei, B., Lu, X., Liu, J., Tian, H., Zhang, W., Liu, B., Li, H., Cui, W., & Wang, Q. (2019). Soy products ameliorate Obesity-Related anthropometric indicators in overweight or obese Asian and Non-Menopausal Women: A Meta-Analysis of Randomized Controlled Trials. Nutrients, 11(11), 2790. https://doi.org/10.3390/nu11112790
[5] Beavers, K. M., Gordon, M., Easter, L., Beavers, D., Hairston, K., Nicklas, B., & Vitolins, M. (2014). Effect of protein source during weight loss on body composition, cardiometabolic risk and physical performance in abdominally obese, older adults: A pilot feeding study. The Journal of Nutrition Health & Aging, 19(1), 87–95. https://doi.org/10.1007/s12603-015-0438-7
[6] Doerge, D. R., & Sheehan, D. M. (2002). Goitrogenic and estrogenic activity of soy isoflavones. Environmental Health Perspectives, 110(suppl 3), 349–353. https://doi.org/10.1289/ehp.02110s3349

Protein in 100g soya: Benefits, nutrition, & daily intake guide