Food · paneer & soy
Soya chunk sabzi (jain, no onion-garlic)
One serving of Soya chunk sabzi (jain, no onion-garlic) — 1 katori (50 g dry chunks) — comes to 241 kcal, 27 g protein, 18.4 g carbs and 6.6 g fat. Scaled to 100 g it works out to 142 kcal and 15.9 g protein, which makes it dense in protein for a paneer & soy item. That single serving is about 16.1% of a 1,500 kcal day and 12.1% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.
Walking off Soya chunk sabzi (jain, no onion-garlic) takes roughly 6,025 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹12 a serving it costs about ₹8.9 for every 20 g of protein it delivers, which puts it among the cheaper protein sources in the database. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at lunch and dinner. It's a genuinely high-protein choice for its calories and one of the cheaper ways to hit a protein target.
If you want variety without changing the macros much, the closest swaps in the paneer & soy category are Soy milk (unsweetened), Tofu (firm), Paneer sabzi (jain, tomato gravy, no onion-garlic), Paneer + makhana stir-fry (vrat) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 katori (50 g dry chunks)) | 241 | 27 | 18.4 | 6.6 |
| 2 servings | 482 | 54 | 36.8 | 13.2 |
| Per 100 g | 142 | 15.9 | 10.8 | 3.9 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 16.1% | ₹8.9 |
| 2,000 kcal | 12.1% |
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Questions people ask
- How many calories are in Soya chunk sabzi (jain, no onion-garlic)?
- One serving (1 katori (50 g dry chunks)) has 241 kcal, 27 g protein, 18.4 g carbs and 6.6 g fat. Per 100 g that's 142 kcal and 15.9 g protein.
- Is Soya chunk sabzi (jain, no onion-garlic) good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Soya chunk sabzi (jain, no onion-garlic) is about 16.1% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Soya chunk sabzi (jain, no onion-garlic)?
- Roughly 6,025 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.