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The Nutritional Value of Meat Substitutes

Like the real thing, meat substitutes are high in protein. Unlike meat, they are low in saturated fat and cholesterol. The FDA recommends a diet with no more than 30 percent fat, with only 10 percent of calories coming from animal fat. Even if you are not vegetarian, you may want to consider adding meat substitutes to your diet as one way to reduce saturated fat intake.

  1. Tofu

    • Tofu's high fat content consists mostly of unsaturated, healthy fat--including a significant amount of omega-3 fatty acids, which benefit the heart and brain. Tofu also supplies protein, iron, magnesium, phosphorus, copper, selenium, calcium and manganese. Because of its bland taste and capacity to take on flavors, tofu can be transformed into a variety of meatless dishes.

    Tempeh

    • Tempeh is a fermented soybean product, popular in Indonesia for centuries, and now a vegetarian staple in the west. It is low in cholesterol, saturated fat and sodium, and it contains significant amounts of protein, omega-3 fatty acids and fiber, and it is a good source of iron, manganese, copper, phosphorous, vitamin B2 (riboflavin) and magnesium. Tempeh has a stronger flavor than tofu, but it absorbs sauces more thoroughly. Because it has a meatier texture than tofu you may find it a works better in sandwiches and as a replacement for ground meat in dishes such as chili and sloppy Joe.

    Seitan

    • Seitan--or wheat-meat as it is sometimes called--consists primarily of wheat gluten that is simmered in soy sauce and spices until it reaches the desired texture. Seitan is used in many prepared meat substitutes such as mock chicken slices, meatless jerky, veggie burgers, vegan sausage and UnTurky (from Now & Zen). It is also the key ingredient in the mock meats sold at some Chinese restaurants. Seitan is a low-fat source of protein, with 23 grams of protein in each 160-calorie serving, according to Prevention.com.

    TVP

    • TVP--or textured vegetable protein--is made from dried, defatted soybean flour. TVP is a low-calorie, low-fat protein source that is also high in fiber, iron, magnesium and phosphorous. It can be used to make vegetarian meatballs, chili, sloppy Joe or most any other meal that calls for ground meat. Like the other soy-based meat substitutes, it soaks up the flavors in which it is cooked. It is sold in flakes and chunks of various sizes, to fit a variety of culinary needs.

    Portobello Mushrooms

    • Mushrooms have a meaty texture and absorb flavors just as the protein-based meat substitutes do. Try placing marinated portobello mushrooms on the grill for a quick and easy veggie burger. Chopped mushrooms can be used to vary the texture of bean-based veggie burgers and meatless loafs. Mushrooms are low in calories, fat and cholesterol and rich in potassium, B vitamins, zinc, magnesium, copper and selenium.

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