Soya chunks (dry weight)

One serving of Soya chunks (dry weight) — 50 g dry (≈ 1 katori cooked) — comes to 177 kcal, 26.6 g protein, 16.8 g carbs and 0.4 g fat. Scaled to 100 g it works out to 354 kcal and 53.2 g protein, which makes it dense in protein for a paneer & soy item. That single serving is about 11.8% of a 1,500 kcal day and 8.9% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Soya chunks (dry weight) takes roughly 4,425 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 ₹8 a serving it costs about ₹6 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, vegan, eggetarian. It works at lunch and dinner. It's a daily staple in most Indian kitchens and 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 Soya chunk curry (50 g dry chunks), Soya chunk sabzi (jain, no onion-garlic), Soya granules bhurji (keema style), Soy milk (unsweetened) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.