Weight Gain

Soya Chunks for Weight Gain: Here’s How it Helps

Nahida Wankhade

November 30, 2023

In today’s fast-paced world, we often find ourselves bombarded with advice on how to lose weight, but what about those who want to gain weight? While being overweight can pose health risks, being underweight can also harm one’s health. Maintaining a healthy body weight is crucial; gaining weight is essential for some. Unfortunately, insufficient talk about dietary interventions for healthy weight gain leaves many people struggling to achieve their weight goals.

The good news is that some nutritious foods can help with healthy weight gain. Interestingly, some of the same foods known to aid in weight loss can also help one gain weight healthily due to their nutrient-dense properties. One such food is soya chunks. These tiny, versatile chunks are packed with nutrients and can be a valuable addition to one’s diet when trying to gain weight. 

The following sections of this article will explore the fundamentals of healthy weight gain, the benefits of soya chunks for weight gain, and some healthy recipes and precautions to keep in mind. So, let’s dive in and learn how soya chunks can be a game-changer for those seeking healthy weight gain.

Understanding Soya Chunks for Weight Gain

Soya chunks have long been known for their weight-loss properties, but they are also an excellent choice for those looking to gain weight. These plant-based protein sources are derived from soybeans and are a rich source of essential nutrients like iron, calcium, and protein.

Unlike many other protein sources, soya chunks are low in fat, making them safe for any diet. Additionally, soya chunks are incredibly versatile and can be added to various dishes, making them an easy way to increase your protein and calorie intake.

If you want to gain weight, soya chunks can be an excellent addition to your diet. Providing your body with essential nutrients and protein can help build muscle mass and improve overall health.

Soya Chunks Nutrition Facts

The nutritional value of soya chunks can differ based on various factors, such as the brand and cooking techniques employed. To illustrate, the nutritional composition of 100 grams of soya chunks manufactured by a famous Indian brand is as follows:

  • Calories: 345 kcal
  • Protein: 52g
  • Carbohydrates: 33g
  • Fibre: 13g
  • Fat: 0.50g
  • Calcium: 350mg
  • Iron: 20mg

The Principles of Healthy Weight Gain

Maintaining a healthy body weight is essential for overall well-being. However, everyone does not have the same body composition. Therefore, some may need to gain weight to maintain a healthy balance.

People may think that weight gain is possible by eating more calorie-rich foods. However, weight gain is not just about consuming excess calories or increasing fat intake; it requires focusing on healthy and sustainable habits. This section will discuss the fundamental principles of healthy weight gain based on scientific research.

Caloric Surplus

Inversely to losing weight, gaining weight requires consuming more calories than you burn. However, one must maintain a healthy balance and avoid overeating. Experts say the recommended calorie surplus for weight gain is 250-500 calories daily, which translates to gaining 0.5-1 pound per week. In addition, consuming a healthy balance of macronutrients (carbohydrates, proteins, and fats) is essential for overall health.

Resistance Training

Resistance training is a critical component of healthy weight gain. It helps build muscle mass and strength, enhancing your metabolic rate and overall health. So, incorporating weight-bearing exercises like squats, deadlifts, and bench-press can help you build muscle and gain weight healthily.

Adequate Protein Intake

Protein is an essential nutrient that helps gain weight by adding to the muscle mass. Research shows adequate protein intake helps repair and rebuild muscle tissues, promoting healthy weight gain. Aim for consuming 1.6-2.2 grams of protein per kilogram of body weight daily. You can obtain it from eggs, chicken, fish, beans, and soya chunks.

Healthy Fats

While one must avoid excessive fat intake, it is crucial to consume healthy fats for overall health and weight gain. As per the National Institute of Health (NIH), incorporating healthy fats like nuts, seeds, avocado, and fatty fish can help you gain weight healthily.


Consistency is critical to healthy weight gain. Maintaining a consistent calorie surplus, resistance training routine, and macronutrient balance is essential to see sustained results. With constant effort and healthy habits, you can achieve your weight gain goals healthily and sustainably.


Healthy weight gain is essential for individuals who need to maintain a healthy balance in their body composition. It requires focusing on healthy and sustainable habits rather than only increasing calorie intake or consuming more fat. To achieve healthy weight gain, one should maintain a healthy balance of macronutrients, incorporate resistance training exercises, consume adequate protein and healthy fats, and maintain consistency in their habits. By following these fundamental principles, individuals can achieve their weight gain goals healthily and sustainably.

How do Soya Chunks Help Gain Weight?

People have started adding soya chunks to their weight gain diet because they are rich in nutrients and provide a significant protein. Incorporating soya chunks into a balanced diet can help you gain weight in a healthy manner. Here is how soya chunks can help you gain weight.

High in Protein

Soya chunks are protein-rich, with over 50 grams of protein per hundred grams of serving. Studies have found that consuming protein-rich foods can help with healthy weight gain and increase muscle mass. Incorporating soya chunks into your diet can help you reach your daily protein intake goals, which can help you gain weight.

Low in Fat

Soya chunks are low in fat, with only 0.50 grams per 100 grams serving. Consuming foods low in fat can help with healthy weight gain, as excessive fat intake can lead to an increase in body fat rather than muscle mass. Therefore, incorporating soya chunks into your diet can help you avoid excessive fat intake while meeting your calorie and macronutrient goals.

Rich in Fibre

Soya chunks are also fibre-rich, with 13 grams per 100 grams serving. Consuming fibre-rich foods can help with healthy weight gain by preventing you from munching on unhealthy snacks between meals. Moreover, studies have found that fibre intake is positively associated with weight gain in underweight individuals.

Calcium and Iron

Soya chunks are a good source of calcium and iron, with 350mg and 20mg per 100 grams of serving, respectively. Calcium is essential for bone health and muscle function, while iron is crucial for transporting oxygen to cells and preventing fatigue. Therefore, adequate intake of these minerals is vital for overall health and weight gain.


Soya chunks are an excellent addition to a weight gain diet due to their high protein, low-fat, and high fibre content and their calcium and iron levels. Incorporating soya chunks into your diet can help you reach your daily protein intake goals, aiding in healthy weight gain and increasing muscle mass.

Risks of Overconsumption

Overconsumption of soya chunks might cause hormonal imbalance and thyroid issues. Also, a diet rich in soy products, such as soy chunks, can increase oestrogen and uric acid levels, resulting in several health problems, including bloating, mood swings, acne, and water retention. Furthermore, according to studies, kidney stones may develop due to the body’s high uric acid levels. It may also lead to liver damage and joint pain. Hence, consume it in moderation. Health experts suggest including it at most 3-4 days a week. 

Ways to Include Soya Chunks in Your Diet for Weight Gain

  1. Include soya chunks in your soups. 
  2. You can pair it with a high-calorie meal, for example, homemade calorie-dense biryani or pulao with chicken and soya chunks. 
  3. Blend in soya chunks and pair them with smoothies and shakes. 
  4. Soya chunks are a fantastic post-workout protein source to help you increase muscle mass. 
  5. Try adding soya chunks to your paratha and pasta. It will make it dense in calories and ensure a healthy weight gain. 

Soya Chunk Recipes for Weight Gain 

Soya Chunk Curry

Servings: 4

Total time: 40


  • Soya chunks: 3 cups (soaked and squeezed)
  • Salt: to taste
  • Coconut oil: 2 tbsp 
  • Onions: 1 large
  • Tomatoes: 2-3
  • Ginger and garlic paste: 1 tbsp
  • Turmeric powder: ¼ tsp
  • Coriander powder: 1 tsp
  • Cumin powder: ½ tsp
  • Garam masala: ½ tsp
  • Water: 1 cup
  • Coconut milk: 1 cup
  • Green chillies: 2-4
  • Chopped mint leaves: 1 tbsp


  1. Heat oil, add chopped onions, and saute it on medium flame. 
  2. Add ginger and garlic paste, chopped chillies, and tomatoes. Cook till it softens. 
  3. Add the spices and cook for two more minutes. 
  4. Add soya chunks, chopped mint leaves, and coriander powder. 
  5. Mix well and add salt. 
  6. Cook it well. Once cooked, switch off the flame.
  7. Add coconut milk and put on heat. Let it simmer on low heat. Do not boil it, as heat can curdle the coconut milk. 

Note: You can serve this curry with paratha, rice, pulao, or biriyani. 

Soya Chunk Kheer 

Servings: 2-3

Total time: 40


  • Soya chunks: 1 cup
  • Ghee: 1 tbsp
  • Sugar: 4 tbsp
  • Wheat flour: ½ tsp
  • Cardamom powder: ½ tsp
  • Rose water: 2 tsp
  • Full-fat whole milk: 4 cups
  • Chopped nuts: 2 tbsp


  1. Take hot water, and soak the soya chunks for 15 to 20 minutes. Then squeeze them dry. 
  2. Roughly chop the chunks and keep them aside.
  3. Add ghee and chopped soya chunks in a pan and cook it for 1-2 minutes. 
  4. Add milk, cardamom powder, and sugar and boil till it gets reduced to half. 
  5. Add nuts and rose water and serve. 

HealthifyMe Suggestions

Soya chunks can be a versatile ingredient in the kitchen, and you can experiment with different ways to consume them. One unique way to incorporate soya chunks into your diet for weight gain is to use them in a smoothie. Blend cooked soya chunks with banana, honey, and milk for a protein-packed and flavorful smoothie for breakfast or a post-workout snack. This smoothie helps you gain weight and provides essential nutrients like potassium, calcium, iron and vitamin C. Try this delicious and unusual way to consume soya chunks and add variety to your diet.

The Final Word 

Maintaining a healthy body weight is vital for overall well-being; gaining weight is necessary for some. Soya chunks are an excellent addition to a healthy weight gain diet, as they are packed with essential nutrients, rich in protein and low in fat. Incorporating soya chunks into a balanced diet can help build muscle mass, improve overall health and help achieve weight gain goals healthily and sustainably. To achieve healthy weight gain, one should focus on healthy and sustainable habits, maintain a healthy balance of macronutrients, incorporate resistance training exercises, consume adequate protein and healthy fats, and maintain consistency in their habits.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q: What are soya chunks, and how do they help in weight gain?

A: Soya chunks are defatted soy flour, a by-product of soybean oil. Soya chunks are rich in protein, essential for healthy weight gain. With up to 55g of protein in every 100g serving, soybeans can help you gain weight by developing muscle mass. 

Q: Can consuming soya chunks lead to weight gain, and how much should one consume daily?

A: Consuming soya chunks with a well-balanced and healthy diet can help you gain a healthy weight. It benefits those who want to gain weight or increase their muscle mass. Regarding the quantity, the  requirements will vary from person to person. Hence, it is best to consult a registered nutritionist to determine the exact quantity.

Q: Are soya chunks a healthy food option for weight gain, and what are their nutritional benefits?

A: Soya chunks are healthy. It has numerous nutritional benefits, including cardiovascular and bone health and skin and hair health. However, you must exercise and consume nutrient-dense foods like soya chunks for healthy weight gain. 

Q: Are there any side effects of consuming soya chunks for weight gain?

A: Experts agree that soya chunks are dense in protein. Therefore, it is a good option to include it in your diet for weight gainers. But, overeating can lead to hormonal imbalance, thyroid issues, bloating, constipation, allergic reactions, nausea, etc. Moreover, it is highly processed. 

Q: Can soya chunks be consumed raw, or must they be cooked before consumption for weight gain?

A: Soya chunks cannot be consumed raw. One must soak it before eating as the texture is very hard and rough. In addition, soya chunks must be cooked before consumption to enhance their taste and flavour and soften them. 

Q: Can soya chunks be consumed by people with allergies or intolerances to soy products?

A: People allergic to soy products must avoid them. Consuming soy products like soya chunks might cause rashes, breathing issues, abdominal pain, and other symptoms of allergies. 

Q: Are there any alternative food options to soya chunks for weight gain?

A: Other than soya chunks, you can also have seitan. It serves as a good alternative for soya chunks and tofu. Seitan is a food made from gluten. Therefore, it is also known as gluten meat. Furthermore, you can add more protein-rich foods containing essential nutrients—for example, eggs, lean meat, fish etc.

Q: Can soya chunks be used in meal replacement shakes for weight gain?

A: Certainly, soy protein is a great alternative. This plant-based protein source holds all nine essential amino acids. You can soak the soya chunks in hot water for 5 to 10 minutes and squeeze the excess water out. Then, put it in a blender and blend it smoothly to add to your shakes.

Q: How long does it take to see weight gain results after consuming soya chunks regularly?

A: Every individual is unique. Therefore the results differ from one to another. However, you can generally see results after 2-3 months. 

Q: Are there any specific workout routines or exercises that can complement the consumption of soya chunks for weight gain?

A: You can include some of the best weight gain exercises that target multiple muscle groups simultaneously. These exercises include squats, deadlifts, bench presses, pull-ups, rows, and overhead presses. In addition, incorporating isolation exercises targeting specific muscles can also help with muscle gain. Examples of isolation exercises include bicep curls, tricep extensions, and calf raises. Finally, increasing the weight lifted gradually and varying the exercises to avoid a plateau and continue progressing is essential.

Research Sources

1. Ali, Diyar. (2019). Effects of creatine, amino acid and whey protein supplements on gaining weight in a bodybuilder. 3. P 84-95.


2. National Institute of Health


3. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefits. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.


4. Hemler, E., Bromage, S., Tadesse, A., Zack, R., Berhane, Y., Canavan, C., . . . Willett, W. (2022). Associations of percentage energy intake from total, animal and plant protein with overweight/obesity and underweight among adults in Addis Ababa, Ethiopia. Public Health Nutrition, 25(11), 3107-3120. doi:10.1017/S1368980022001100


5. Ganson, K.T., Nagata, J.M., Vanderlee, L. et al. Weight gain attempts and diet modification efforts among adults in five countries: a cross-sectional study. Nutr J 21, 30 (2022). https://doi.org/10.1186/s12937-022-00784-y


6. Wiederkehr MR, Moe OW. Uric Acid Nephrolithiasis: A Systemic Metabolic Disorder. Clin Rev Bone Miner Metab. 2011 Dec;9 (3-4):207-217. DoI: 10.1007/s12018-011-9106-6. PMID: 25045326; PMCID: PMC4100778.


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