Fortune Soya Chunks
Published
Fortune Soya Chunks are dried chunks of defatted soy flour, sold as a protein-dense base for curries and tikka. It scores AB2: high on nutrition for protein, fibre, iron and calcium, a clean one-ingredient list with nothing added, and low risk because fat, sugar and salt are all tiny. Use them in everyday cooking, and watch the oil and salt added in the dish.
Ingredients, decoded
1 listed- Defatted Soy Flour
1 teaspoon of sugar in every 100 g · 4.9 g total sugar, 5 g a teaspoon
| Energy | 316 kcal |
|---|---|
| Protein | 52.9 g |
| Carbohydrates | 31.7 g |
| Total sugars | 4.9 g |
| Added sugars | 0 g |
| Dietary fibre | 15.3 g |
| Total fat | 0.9 g |
| Saturated fat | 0.3 g |
| Trans fat | 0 g |
| Sodium | 11.1 mg |
| Iron | 19.9 mg |
| Calcium | 531.2 mg |
Think this score is wrong?
What to know about Fortune Soya Chunks
Single-ingredient soy with 52.9 g protein per 100 g
Fortune Soya Chunks are a 200 g pack of dried soy chunks made from one ingredient, defatted soy flour. No percentage is printed, and nothing else is listed. They are bought by vegetarians as a protein ingredient for curries, tikka and rice dishes, and the pack suggests 20 g as a serve, ten serves to a pack.
Per 100 g of dry chunks you get 316 kcal, 52.9 g protein, 15.3 g fibre, 19.9 mg iron and 531.2 mg calcium, with 0.9 g fat, 0 g added sugar and 11.1 mg sodium. In a 20 g dry serve that is 63 kcal, 10.6 g protein, 3.1 g fibre and 4.0 mg iron. The cost is small: the chunks need soaking and cooking, and what you cook them in adds the oil and salt.
The pack says low fat, and the panel agrees at 0.9 g per 100 g. The 15 times more protein than milk line is true on the pack's own comparison, but it sets dry chunks against liquid milk. CleanPlate scores it AB2.
Why Fortune Soya Chunks scores AB2
Nutrition is an A on 52.9 g protein, 15.3 g fibre, iron and calcium per 100 g. Ingredients are a B for a single processed soy flour, and risk is a 2 because energy is the only real load.
Exceptional nutrient density
- Protein
- 52.9 g
- Fibre
- 15.3 g
- Vitamins and minerals
- Iron, Calcium
- Energy
- 316 kcal
01 Nutrition density: why A
Protein is 52.9 g per 100 g, with a protein quality tier for non-isolate soy, and fibre is 15.3 g per 100 g. That is 10.6 g protein and 3.1 g fibre in a 20 g serve, from the soy alone.
Micronutrients lift the grade further: iron is 19.9 mg and calcium 531.2 mg per 100 g, which is about 4.0 mg iron and 106 mg calcium per serve. Saturated fat is 0.3 g, so nothing pulls it back.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Good, few concerning additives
- Base
- Defatted Soy Flour
- Main fat
- Defatted Soy Flour
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why B
The list is one ingredient, defatted soy flour. There are no additives, no sweetener, no colour and no flavouring, and no hollow label promise, so nothing costs ingredient points.
It stops at a B rather than an A because the one ingredient is a processed flour rather than a whole food, and no percentage is printed for it.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Added sugar
- 0 g
- Sodium
- 11.1 mg
- Saturated fat
- 0.3 g
- Trans fat
- 0 g
03 Load risk: why 2
Energy sets the risk number: 316 kcal per 100 g is the largest part of it. Sugar is 0 g, saturated fat 0.3 g and sodium 11.1 mg per 100 g, so each of those is close to nothing.
The score is for the dry chunks as sold. A 20 g serve is 63 kcal, and the cooking fat and salt are not counted.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: High protein (52.9g per 100g)
- +Green flag: High fibre (15.3g)
- +Green flag: No added sugar
Does Fortune Soya Chunks live up to its claims?
The low fat and vegetarian claims hold. The 15 times more protein than milk line is true but compares dry chunks with liquid milk, and a retailer fibre figure differs from the pack.
- On the packBe careful
“15X more protein than milk”
The pack compares dry chunks at 52% protein with milk at 3%, per 100 g. That is true on paper, but the chunks are dry and milk is mostly water, so cooked chunks carry much less.
- On the packHolds
“Low fat”
Total fat is 0.9 g per 100 g and saturated fat is 0.3 g, so about 0.2 g of fat in a 20 g serve.
- On the packHolds
“100% vegetarian”
The only ingredient is defatted soy flour. The pack prints the words, but no veg mark is shown.
- Retail listingBe careful
“99% fat free and 13% dietary fiber”
The retailer page shows 13% dietary fibre, the pack shows 15.3 g per 100 g. The fat-free figure agrees with the pack's 0.9 g fat.
What's in Fortune Soya Chunks?
The whole list is defatted soy flour, with no additives and no percentage printed. What to know is that all figures are for the dry chunks.
The ingredient list, read for you
The list is one line: defatted soy flour. That is the protein, the fibre and the carbohydrate in the pack, with no binder, salt, oil, flavour or preservative added. No percentage is printed, but with one ingredient the chunks are all soy.
Ingredients to watch
- Figures are for dry chunksWorth watching
316 kcal and 52.9 g protein per 100 g are the dry values. Soaking adds water, so a cooked portion has far less per 100 g.
- Defatted soy flourWorth watching
A processed form of soy, and no percentage is printed. It is the only ingredient, so there is nothing else to weigh.
- Protein and fibreFine
52.9 g protein and 15.3 g fibre per 100 g, 10.6 g and 3.1 g in a 20 g serve.
- Iron and calciumFine
19.9 mg iron and 531.2 mg calcium per 100 g, about 4.0 mg and 106 mg per serve.
- Fat, sugar and sodiumFine
0.9 g fat, 0 g added sugar and 11.1 mg sodium per 100 g.
What it doesn’t have
- No percentage is printed for the single ingredient.
Who should eat Fortune Soya Chunks?
Suitable for most adults every day and fine for children and weight management at the 20 g serve. Diabetes needs a little more attention to the cooked dish.
- Most adultsEveryday
10.6 g protein for 63 kcal in a 20 g dry serve, with 11.1 mg sodium per 100 g.
- ChildrenEveryday
No additives or added sugar, and iron is about 4.0 mg per 20 g serve.
- Diabetes or prediabetesA few times a week
0 g added sugar and 15.3 g fibre per 100 g, but 31.7 g carbohydrate, so portion matters.
- Weight managementEveryday
63 kcal and 10.6 g protein per 20 g serve; keep the cooking oil light.
Recipes with Fortune Soya Chunks
Soak the chunks and cook them in tikka, masala curry or a stir fry. The 20 g dry serve gives 10.6 g protein, and the pan adds the fat.
Soya tikka
Marinate soaked chunks and grill them, as the pack's recipe suggests: a 20 g dry serve brings 10.6 g protein.
Masala curry
The pack says the chunks absorb masala well. They add 11.1 mg sodium per 100 g, so the salt is whatever the gravy has.
Light-oil vegetable stir fry
Squeeze soaked chunks dry and toss with vegetables in a little oil. The chunks have 0.9 g fat per 100 g, so the oil is nearly all the fat.
Fortune Soya Chunks: common questions
What is the CleanPlate score of Fortune Soya Chunks?
Fortune Soya Chunks are dried chunks of defatted soy flour, sold as a protein-dense base for curries and tikka. It scores AB2: high on nutrition for protein, fibre, iron and calcium, a clean one-ingredient list with nothing added, and low risk because fat, sugar and salt are all tiny. Use them in everyday cooking, and watch the oil and salt added in the dish. Nutrition A, ingredients B, load risk 2; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Fortune Soya Chunks?
Per 100 g, Fortune Soya Chunks has 316 kcal, 52.9 g protein, 31.7 g carbohydrate, 0.9 g fat and 0.3 g saturated fat. One serve (20 g dry, one serve) has 63 kcal and 10.6 g protein.
What are the ingredients in Fortune Soya Chunks?
1 ingredient, in label order: Defatted Soy Flour.
Does Fortune Soya Chunks live up to its claims?
4 claims checked: 2 hold, 2 need care. "15X more protein than milk" needs care: The pack compares dry chunks at 52% protein with milk at 3%, per 100 g. That is true on paper, but the chunks are dry and milk is mostly water, so cooked chunks carry much less. "99% fat free and 13% dietary fiber" needs care: The retailer page shows 13% dietary fibre, the pack shows 15.3 g per 100 g. The fat-free figure agrees with the pack's 0.9 g fat.
Who should limit Fortune Soya Chunks?
Most adults: everyday. 10.6 g protein for 63 kcal in a 20 g dry serve, with 11.1 mg sodium per 100 g. Children: everyday. No additives or added sugar, and iron is about 4.0 mg per 20 g serve. Diabetes or prediabetes: a few times a week. 0 g added sugar and 15.3 g fibre per 100 g, but 31.7 g carbohydrate, so portion matters.
How much sugar, salt and saturated fat does Fortune Soya Chunks have?
Per 100 g, Fortune Soya Chunks has 0 g added sugar, 11 mg sodium (about 0 g salt) and 0.3 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
Last reviewed October 30, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 30 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 30 October 2026 | AB2 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
