![]() TVP is made from conventional soy and likely contains GMOs since most soy produced in the US is genetically engineered ( 9). Iron: 1.2 mg - 25% of the RDI for men and 11% for women.Nutritionally, a half cup (27 grams) of TVP contains ( 12): However, it’s more often found in processed, frozen, vegetarian products. ![]() The soy flour is extruded into various shapes such as nuggets and chunks. The end result is a high-protein, low-fat product. It’s made by taking soy flour - a byproduct of soy oil production - and removing the fat using solvents. TVP is a highly processed vegan meat substitute developed in the 1960s by food conglomerate Archer Daniels Midland. It’s high in protein and works well in stir-fries and other Asian dishes. Tempeh is a vegan meat substitute made from fermented soy. It pairs well with peanut-based sauces and can be easily added to stir-fries or Thai salad. Tempeh has a stronger flavor and firmer texture than tofu. Tempeh is often supplemented with grains such as barley, so if you’re following a gluten-free diet, be sure to read labels carefully. Additionally, as a fermented food, it may benefit digestive health ( 10).Ī half cup (83 grams) of tempeh contains ( 11): It contains more protein, fiber and vitamins than tofu. ![]() Unlike tofu, which is made from soy milk, tempeh is made using the whole soybean, so it has a different nutritional profile. The soybeans are cultured and formed into cakes. Tempeh is a traditional soy product made from fermented soy. Products differ in nutrient content, so reading labels is important. Tofu is a versatile soy-based meat substitute that is high in protein and may contain added nutrients such as calcium and vitamin B12 that are important for a vegan diet. Try it out in scrambled tofu or vegan lasagna. Tofu can be cubed for use in a stir-fry or crumbled as a replacement for eggs or cheese. If you’re concerned about GMOs, choose an organic product, since most soy produced in the US is genetically engineered ( 9). Iron: 2 mg - 25% of the RDI for men and 11% for women.Calcium: 200 mg - 15% of the Reference Daily Intake (RDI). ![]() Additionally, some brands of tofu are fortified with nutrients like calcium, vitamin B12 and iron ( 6, 7, 8).įor example, 4 ounces (113 grams) of Nasoya Lite Firm Tofu contain ( 8): Tofu can be made using agents, such as calcium sulfate or magnesium chloride, which affect its nutritional profile. It’s made similarly to the way cheese is made from cow’s milk- soy milk is coagulated, whereupon the curds that form are pressed into blocks. While lacking flavor on its own, it takes on flavors of the other ingredients in a dish. Tofu has been a standby in vegetarian diets for decades and a staple in Asian cuisines for centuries. ![]()
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