Saffola Soya Chunks - Tender & Juicy
Published
Saffola Soya Chunks Tender & Juicy are dry textured soya pieces made from a single ingredient, defatted soya, to be boiled and added to curries. It scores AB2: high on nutrition for the protein, fibre and iron, solid on ingredients because the list is one item with no additives, and low on risk with a little salt. A sensible cooking protein for most days.
Ingredients, decoded
1 listed- Defatted Soya
½ teaspoon of sugar in every 100 g · 2.9 g total sugar, 5 g a teaspoon
| Energy | 312 kcal |
|---|---|
| Protein | 53 g |
| Carbohydrates | 30.2 g |
| Total sugars | 2.9 g |
| Added sugars | 0 g |
| Dietary fibre | 15.5 g |
| Total fat | 1 g |
| Saturated fat | 0.3 g |
| Trans fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 441.1 mg |
| Iron | 22.4 mg |
| Calcium | 405 mg |
Think this score is wrong?
What to know about Saffola Soya Chunks - Tender & Juicy
Dry soya chunks with 53 g protein per 100 g
Saffola Soya Chunks Tender & Juicy are textured soy protein pieces made from one ingredient, defatted soya. The pack is a 400 g bag of dry chunks sold as a meal maker: you boil them for a few minutes, squeeze out the water and add them to curries, pulao or stir-fries. Buyers are mostly vegetarians who want a cheap, shelf-stable protein. No percentage is printed for the soya, but it is the only item on the list.
Per 100 g of dry chunks you get 312 kcal, 53 g protein, 15.5 g fibre, 1 g fat and 2.9 g sugar, with no added sugar. One 25 g serve, which the pack calls one cup, gives about 78 kcal, 13 g protein and 3.9 g fibre. The pack also declares 22.4 mg iron and 405 mg calcium per 100 g. The cost on the panel is sodium, at 441 mg per 100 g, or about 110 mg per serve.
The name and front promise soft, quick-cooking chunks with high protein, and the panel backs the protein and the fibre. The paneer comparison on the front is framed on a dry-weight serve. CleanPlate scores it AB2.
Why Saffola Soya Chunks - Tender & Juicy scores AB2
Nutrition is an A on 53 g protein and 15.5 g fibre per 100 g, with iron and calcium declared. Ingredients are a B for one plain item with no percentage printed, and risk is a 2 on sodium.
Exceptional nutrient density
- Protein
- 53 g
- Fibre
- 15.5 g
- Vitamins and minerals
- Iron, Calcium
- Energy
- 312 kcal
01 Nutrition density: why A
Protein is 53 g per 100 g and fibre is 15.5 g, which together carry the grade. In one 25 g serve that is about 13 g protein and 3.9 g fibre for 78 kcal, with almost no fat (1 g per 100 g).
Iron (22.4 mg per 100 g) and calcium (405 mg per 100 g) are declared and add a micronutrient bonus. The protein is soy, not an isolate, so it counts in full.
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 Soya
- Main fat
- Defatted Soya
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why B
The whole list is defatted soya, so there are no additives, no sweetener, no added fat and no label promise that the contents fail to keep. Nothing here costs ingredient points.
Two small things hold it at a B: the soya is a textured, defatted product rather than a whole bean, and the pack prints no percentage 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
- 441.1 mg
- Saturated fat
- 0.3 g
- Trans fat
- 0.1 g
03 Load risk: why 2
Sodium is the main part of the risk number: 441 mg per 100 g, about 110 mg in a 25 g serve, which the pack prints as 6% of the daily value. Energy, at 312 kcal per 100 g dry, adds a little.
Added sugar is 0 g and saturated fat is 0.3 g per 100 g, so they hardly register. Trans fat is declared at 0.1 g per 100 g, and since no hydrogenated fat is listed, the figure is accepted as printed.
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 (53g per 100g)
- +Green flag: High fibre (15.5g)
- +Green flag: No added sugar
Does Saffola Soya Chunks - Tender & Juicy live up to its claims?
The 53% protein claim holds, as does ready in 5 minutes. The paneer comparison is framed on a dry serve, so read it with care.
- On the packHolds
“53% Protein”
The panel shows 53 g protein per 100 g of dry chunks, so about 13 g in one 25 g serve.
- On the packBe careful
“30% More Protein”
The pack compares a 25 g serve of dry chunks with a 50 g serve of paneer. The chunks are weighed dry and swell when cooked, so it is a comparison of dry weight with a food eaten as it is.
- On the packHolds
“Ready in 5 mins”
The cooking steps call for 3 to 4 minutes of boiling, then draining and squeezing.
- Retail listingHolds
“High in Protein with the goodness of fibre”
53 g protein and 15.5 g fibre per 100 g, with 3.9 g fibre in one serve.
What's in Saffola Soya Chunks - Tender & Juicy?
The list is one item, defatted soya, with no additives. What to watch is the 441 mg sodium per 100 g and the missing percentage.
The ingredient list, read for you
The ingredient list is one item: defatted soya. It is the protein, the fibre and the bulk, and no oil, sweetener, flavouring or preservative is added. The pack says Contains Soy and May contain traces of Nut, and no percentage is printed for the soya.
Ingredients to watch
- SodiumWorth watching
441 mg per 100 g, about 110 mg per 25 g serve. Salt added in the curry comes on top of it.
- No percentage declaredWorth watching
Defatted soya is the only ingredient, but the pack does not print its share, which costs a small label point.
- Soy allergen and nut tracesWorth watching
The pack states Contains Soy and May contain traces of Nut. Anyone with either allergy should avoid it.
- Protein and fibreFine
53 g protein and 15.5 g fibre per 100 g, so about 13 g and 3.9 g in a serve.
- Fat and sugarFine
1 g fat, 0.3 g saturated fat and 0 g added sugar per 100 g.
What it doesn’t have
- No percentage is printed for the soya.
- The panel is for the dry chunks only. No values are given for the cooked, drained chunks.
Who should eat Saffola Soya Chunks - Tender & Juicy?
Suits most people every day as a cooking protein. Salt in the finished dish is the only thing to manage.
- Most adultsEveryday
About 13 g protein and 78 kcal per 25 g serve, with 110 mg sodium.
- ChildrenEveryday
No added sugar or additives, but the pack warns of soy and nut traces.
- Diabetes or prediabetesEveryday
2.9 g total sugar and 15.5 g fibre per 100 g, with 0 g added sugar.
- Weight managementEveryday
78 kcal and about 13 g protein per serve, with 1 g fat per 100 g.
Recipes with Saffola Soya Chunks - Tender & Juicy
Boil for 3 to 4 minutes, squeeze, and use in curries, pulao or stir-fries. One cup of dry chunks makes about one and a half cups cooked.
Soya chunk curry
Boil 1 cup for 3 to 4 minutes, squeeze, and simmer in an onion and tomato gravy. Go easy on the salt, since the chunks have 441 mg sodium per 100 g.
Soya pulao
Stir the cooked chunks into rice with vegetables. One 25 g serve adds about 13 g protein and 3.9 g fibre.
Dry masala stir-fry
Toss squeezed chunks in a hot pan with onion, capsicum and spices for a low-fat dish, as the chunks have only 1 g fat per 100 g.
Saffola Soya Chunks - Tender & Juicy: common questions
What is the CleanPlate score of Saffola Soya Chunks - Tender & Juicy?
Saffola Soya Chunks Tender & Juicy are dry textured soya pieces made from a single ingredient, defatted soya, to be boiled and added to curries. It scores AB2: high on nutrition for the protein, fibre and iron, solid on ingredients because the list is one item with no additives, and low on risk with a little salt. A sensible cooking protein for most days. 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 Saffola Soya Chunks - Tender & Juicy?
Per 100 g, Saffola Soya Chunks - Tender & Juicy has 312 kcal, 53 g protein, 30.2 g carbohydrate, 1 g fat and 0.3 g saturated fat. One serve (1 cup, 25 g dry) has 78 kcal and 13.3 g protein.
What are the ingredients in Saffola Soya Chunks - Tender & Juicy?
1 ingredient, in label order: Defatted Soya.
Does Saffola Soya Chunks - Tender & Juicy live up to its claims?
4 claims checked: 3 hold, 1 needs care. "30% More Protein" needs care: The pack compares a 25 g serve of dry chunks with a 50 g serve of paneer. The chunks are weighed dry and swell when cooked, so it is a comparison of dry weight with a food eaten as it is.
Who should limit Saffola Soya Chunks - Tender & Juicy?
Most adults: everyday. About 13 g protein and 78 kcal per 25 g serve, with 110 mg sodium. Children: everyday. No added sugar or additives, but the pack warns of soy and nut traces. Diabetes or prediabetes: everyday. 2.9 g total sugar and 15.5 g fibre per 100 g, with 0 g added sugar.
How much sugar, salt and saturated fat does Saffola Soya Chunks - Tender & Juicy have?
Per 100 g, Saffola Soya Chunks - Tender & Juicy has 0 g added sugar, 441 mg sodium (about 1.1 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 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 29 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 29 October 2026 | AB2 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
