Soya chunks vs Soya chaap vs Baked beans: Which has more protein and nutrition

Whether you are trying to lose weight or simply switch to a healthy diet or just want to add more protein to your diet, undeniably the first thing that crosses the mind is Soy and soy based foods. From social media to health experts, we have been told about the numerous health benefits of gorging on soy and soy based foods as it is believed to be the best source of vegetarian protein. Over the years, this love for vegetarian protein has taken many forms, and now the market is flooded with soy and soy based products, but which one is better: Soya chunks vs Soya chaap vs Baked beans? Well, if you too are confused about it, which one is better in terms of protein and nutrition? Here’s all you need to know…

In most Indian households, soya chunks have been a staple and are believed to be super healthy and nutritious. This is because soya chunks contain around 52g protein, 33g carbs, 13g fiber, 0.5g fat, plus 350mg calcium, 20mg iron, and B-vitamins per 100g serving. But what exactly are soy chunks? Soya chunks are made from defatted soy flour obtained by cleaning, dehulling, and oil-extracting non-GMO soybeans. The flour is mixed into a slurry, extruded under high heat and pressure to form a fibrous, meat-like texture, and sliced into nuggets. The chunks are then dried to 5-10% moisture, cooled, and packaged as lightweight, protein-packed (52g per 100g) staples for cooking. These soy chunks are great for muscle building, weight management via satiety, cholesterol reduction from isoflavones, and bone strength, which is also ideal for vata balancing in Ayurveda. These chunks are extensively used in curries, pulao, or bhuna masala; soak, squeeze, and cook for meat-like texture in festive meals.

Another popular soy based food is a Soya chaap, which is mostly relished as snacks, curries and sabzis, but what exactly is the chaap? Soy chaap is basically a textured soy protein molded into sticks, the chaap mixture is made using defatted soy flour, and it is made in the same process as soy chunks are made. One serving of soy chaap has around 50g of protein, which is low in fats and has nutrients like potassium and folate, which have slightly less fiber due to processing. When made in a simple way, soy chaap helps in digestion, hormone balance, and sustained energy, with antioxidants for better health. This chaap is often enjoyed as a grilled delight, tandoori chaap, curry-fy, or stir-fry to name a few.

Another healthy protein option is Baked beans and it is mostly an underrated source of plant based protein, which is basically made with haricot or rajma beans as base. Baked beans offer around 21g protein, 60g carbs, 15g fiber, and 5g fat per 100g dry. In fact, baked beans are naturally loaded with fiber, folate (300mcg), potassium (1400mg), and antioxidants that are great for overall health and strong gut. Consuming baked beans can help support steady blood sugar levels and is also good for heart health, however one needs to keep on sodium levels, especially the canned beans or restaurant-prepared baked beans, which may contain additives or preservatives. To make it into a healthy and wholesome meal, just simmer beans in sauce and in masala and pair it with millet rotis or gluten free gluten free breads.

While soy is undoubtedly the best option to boost protein intake, but to pick the best one, soya chunks contain the highest percentage of protein density and have complete amino acids, which is ideal for gym-goers. On the other hand, soya chaap is great for its versatility, especially for desi delights. Lastly, baked beans are also great for overall nutrition as it has a healthy portion of carbs and fiber. So, to add a healthy dose of protein, consuming these may add around 25-50gram of protein daily for better health.