LIGHTLIFE ORGANIC GARDEN VEGGIE TEMPEH scores 71/100 (Good), primarily driven by its **high protein and fiber content** from cultured organic soybeans.
This LIGHTLIFE tempeh scores 71/100, indicating a good nutritional profile for a snack.
It provides 19.05g of protein and 9.5g of fiber per 100g, contributing significantly to daily needs.
Categorized as NOVA class 3 (processed), it contains ingredients beyond whole foods.
Compared to a whole-food snack, it offers convenience with a balanced macro profile.
Consider pairing with fresh vegetables or a whole grain for a more complete snack.
Scores +30 points above the snack category average (41/100 across 2903 foods).
Fiber
9.5g
34% of Daily Value
Protein
19.05g
38% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
89.05mg
4% of Daily Value
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What it brings to the table
Fiber (9.5g)+12
Protein (19.1g)+10
Micronutrients (Iron, Vitamin A)+4
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What holds it back
Processed (NOVA 3)-5
Why it scores 71
LIGHTLIFE ORGANIC GARDEN VEGGIE TEMPEH achieves a FoodScore of 71/100, placing it in the 'Good' category. This score is largely attributed to its impressive protein and fiber content. Per 100g, it delivers 19.05g of protein and 9.5g of fiber, both contributing positively to satiety and digestive health. The product also receives bonuses for its iron (12% DV) and Vitamin A (13% DV) content. The primary ingredient, cultured organic soybean, is a complete protein source. While the product is categorized as NOVA class 3 (processed) due to the inclusion of ingredients like yeast extract and organic dried bell peppers, this processing is relatively minimal compared to many other packaged snacks. It contains no added sugar and a low sodium content of 89.05mg per 100g, aligning well with dietary guidelines. Compared to a typical whole-food snack like plain nuts or fruit, this LIGHTLIFE tempeh offers a more substantial protein and fiber boost, making it a nutritionally dense option in the snack category.
Health benefits
What the nutrients in lightlife organic garden veggie tempeh actually do for you, grounded in established dietary science.
Excellent Source of Plant-Based Protein
LIGHTLIFE ORGANIC GARDEN VEGGIE TEMPEH is an excellent source of plant-based protein, providing 19.05g per 100g. This is significant for muscle maintenance and repair, and for promoting satiety, which can help manage appetite. The protein comes from cultured organic soybeans, a complete protein containing all essential amino acids. Incorporating this tempeh can help individuals meet their daily protein requirements, especially those following vegetarian or vegan diets, without relying on animal products.
High in Dietary Fiber
This tempeh is high in dietary fiber, offering 9.5g per 100g. Fiber is crucial for digestive health, helping to regulate bowel movements and support a healthy gut microbiome. It also contributes to feelings of fullness, which can be beneficial for weight management. The fiber content in LIGHTLIFE tempeh primarily comes from the organic soybeans, making it a valuable addition to increase overall fiber intake in the diet.
Good Source of Iron and Vitamin A
LIGHTLIFE ORGANIC GARDEN VEGGIE TEMPEH provides meaningful amounts of iron (12% DV) and Vitamin A (13% DV) per 100g. Iron is essential for oxygen transport in the blood and energy production, while Vitamin A plays a vital role in vision, immune function, and skin health. These micronutrients, derived from the soybeans and organic carrots, contribute to overall well-being and can help fill potential nutrient gaps, particularly in plant-focused diets.
LIGHTLIFE ORGANIC GARDEN VEGGIE TEMPEH scores 71/100 (Good), primarily driven by its high protein and fiber content from cultured organic soybeans.
How to eat it
LIGHTLIFE ORGANIC GARDEN VEGGIE TEMPEH is a versatile plant-based product often used as a meat substitute or a hearty snack. It's typically pan-fried, baked, or crumbled into dishes. A common portion is around 3 ounces (85g), which provides a good amount of protein and fiber.
For a quick snack, slice and pan-fry the tempeh until golden, then season with your favorite spices for a savory, protein-rich bite.
Crumble and sauté the tempeh with vegetables to create a filling taco or stir-fry base, enhancing the nutritional value of your meal.
Marinate the tempeh before cooking to infuse it with flavor, making it a more palatable and versatile ingredient in various cuisines.
Pair with a source of Vitamin C, like bell peppers or citrus, to enhance iron absorption from the tempeh.
Things to keep in mind
This LIGHTLIFE tempeh contains soybeans, which is a common allergen. Individuals with soy allergies should avoid this product. The ingredient list includes yeast extract, which can be a source of naturally occurring glutamates, potentially causing sensitivity in some individuals, though it is not added MSG. Overall, the product has a relatively clean ingredient list with no artificial colors, flavors, or preservatives. It is generally considered safe for most populations, with no specific concerns regarding high sodium, added sugars, or problematic additives for children or individuals with specific dietary restrictions beyond the soy allergy.
LIGHTLIFE ORGANIC GARDEN VEGGIE TEMPEH scores 71/100, indicating it is a good choice. It is rich in protein and fiber and low in sodium and added sugars. Its nutritional profile makes it a beneficial component of a balanced diet, especially for those seeking plant-based protein sources.
How does LIGHTLIFE tempeh compare to other plant-based protein snacks?
Compared to many plant-based protein bars or jerky, LIGHTLIFE tempeh offers a less processed option with a higher fiber content. For instance, while a brand like Beyond Meat's Jerky offers protein, it often contains more sodium and a different ingredient profile. Tempeh provides a whole-food-derived protein with beneficial fermentation.
What does 'cultured organic soybean' mean in this product?
The term 'cultured organic soybean' refers to the fermentation process used to make tempeh. Soybeans are inoculated with a starter culture, typically Rhizopus mold, which binds the beans into a firm cake. This process not only makes the soybeans more digestible but also enhances their nutrient availability and creates a unique texture.
What is a recommended portion size for LIGHTLIFE tempeh?
A recommended portion size for LIGHTLIFE tempeh is typically around 3 ounces (85g). This amount provides a significant source of protein and fiber without contributing excessive calories. Adjust portion sizes based on your individual dietary needs and overall meal composition.
Can I eat LIGHTLIFE tempeh raw?
While tempeh is a fermented product, it is generally recommended to cook LIGHTLIFE tempeh before consumption. Cooking helps to enhance its flavor and texture and ensures any potential bacteria from handling are eliminated. Pan-frying, baking, or steaming are common preparation methods.