Soy Chunks Vs. Chicken Breast

Here’s a clear comparison of 100 g dry soy chunks vs 100 g cooked chicken breast:

Protein

• Soy chunks (dry): ~52 g protein

• Chicken breast (cooked): ~31 g protein

👉 Soy chunks (by weight, dry form) pack more protein, but remember they expand when cooked. A typical serving (50 g dry = ~150 g cooked) gives around 25 g protein, which is comparable to chicken.

Calories

• Soy chunks (dry): ~345 kcal

• Chicken breast (cooked): ~165 kcal

👉 Chicken is leaner per calorie. Soy chunks are more calorie-dense but also give fiber and minerals.

Fats

• Soy chunks: ~0.5–1 g (almost negligible)

• Chicken breast: ~3.5 g (still very low)

👉 Both are low-fat protein sources.

Carbohydrates & Fiber

• Soy chunks: ~33 g carbs (13 g fiber)

• Chicken breast: 0 g carbs, 0 g fiber

👉 Soy chunks bring fiber for digestion and satiety, while chicken is pure protein with no carbs.

Micronutrients

• Soy chunks: Rich in calcium, iron, magnesium, potassium, and isoflavones (plant compounds with heart and bone benefits).

• Chicken breast: Good source of B vitamins (especially niacin and B6), phosphorus, and selenium.

Fitness Takeaway

• Soy chunks: Great plant-based protein with extra fiber and minerals, good for vegetarians/vegans or anyone needing variety.

• Chicken breast: Lean, highly bioavailable protein with essential vitamins, very efficient for muscle building on a low-carb diet.

👉 If you’re vegetarian, soy chunks are a strong replacement for chicken. If you eat meat, combining both can give you the best of plant and animal nutrition.