Check whether the pack gives protein per 100 g of dry soya chunks. Weigh the chunks dry before soaking or cooking. They get heavier as they absorb water, so the same per-100 g figure will give the wrong answer if you apply it to the cooked weight.
Work it out for one meal
Nutrela states that its dry soya chunks contain 52% protein. Using that figure, 30 g of dry chunks gives about 15.6 g of protein. Divide the cooked sabzi into two equal helpings and each gets about 7.8 g from the chunks. Check the pack you buy for its own figure. Nutrela Soya Chunks
If you have already cooked the chunks, check whether you know how much dry product went into the batch. If you only know the cooked weight, use a source that lists cooked chunks or leave the figure as an estimate. Water uptake differs, so two bowls of the same cooked weight can represent different amounts of dry soya.
Keep the rest of the dish separate
Count the chunks first, then include any dal, curd or other food you want to compare. This helps when planning a tiffin from a recipe that usually makes two or three portions. Read raw and cooked weights · ICMR-NIN dietary guidelines
Building a vegetarian tiffin with protein and fibre
Use the recipe again next week
Write down the dry weight and the number of portions on the first day you make the recipe. You can reuse the estimate when the same pack and dry amount go into the pan again. If you make a larger batch, update the dry weight and divide by the new number of portions. If your lunch box usually holds a bigger share of the chunks, give yourself a range instead of assuming every helping is equal.