Calories in soya matar
1 bowl of soya matar (223 g) has 184 calories, with 6.7 g of protein, 12.9 g of carbs and 11.4 g of fat. That's 83 calories per 100 g.
| Nutrition | 1 bowl (223 g) | 100 g |
|---|---|---|
| Calories | 184 kcal | 83 kcal |
| Protein | 6.7 g | 3 g |
| Carbs | 12.9 g | 5.8 g |
| Fat | 11.4 g | 5.1 g |
| Fibre | 6.5 g | 2.9 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Soya chunks and peas (Nutrinugget matar)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is soya matar good for a gym diet?
It has some protein (3.6 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
Most of its calories come from fat (57%), then carbs (29%) and protein (15%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 3.5 bowls (about 690 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with green peas, tomatoes, ginger, onions and tofu, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
How to make it
Takes about 30 minutes.
- Boil soya chunks for 5 minutes, then squeeze out the water.
- Cook onion, ginger and garlic in oil until golden.
- Add tomato, spices and salt; cook until thick.
- Add peas, the soya chunks and a cup of water.
- Simmer 10 minutes so the chunks soak up the gravy.
Logging soya matar in GymSensei
Type or say “1 bowl of soya matar” and it's logged with the numbers above, no searching through lists. It also understands “soya chunks curry” and “nutrela curry”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Soya korma | 1 bowl (249 g) | 327 | 9.7 g |
| Soyabean curry | 1 bowl (120 g) | 196 | 12.5 g |
| Soya roti | 1 roti (50 g) | 142 | 4.6 g |
| Soya chunks | 1 handful (30 g) | 104 | 15.6 g |
| Chole | 1 bowl (120 g) | 196 | 7.3 g |
Updated . General fitness and nutrition guidance, not medical advice.
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