The TOFURKY BURGER scores 48/100 (Decent) on FoodScore, primarily driven by its NOVA 4 ultra-processed classification and moderate saturated fat content, despite providing a good source of protein and fiber.
This TOFURKY BURGER scores 48/100, placing it in the 'Decent' category.
It provides 13.27g of protein and 5.3g of fiber per 100g serving.
A notable concern is its NOVA 4 classification, indicating it is ultra-processed.
Compared to a home-cooked burger, this product has higher sodium and saturated fat.
Consider this as an occasional plant-based option rather than a daily staple.
Scores +2 points above the prepared category average (46/100 across 1958 foods).
Fiber
5.3g
19% of Daily Value
Protein
13.27g
27% of Daily Value
Added sugar
0.9g
2% of Daily Value
Sodium
539.82mg
23% of Daily Value
+
What it brings to the table
Fiber (5.3g)+6
Protein (13.3g)+9
Micronutrients (Potassium, Iron)+4
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What holds it back
Saturated fat (6.2g)-6
Sodium (539.8mg)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 48
The TOFURKY BURGER achieves a FoodScore of 48 out of 100, categorized as 'Decent.' This score reflects a balance of nutritional contributions and processing considerations. On the positive side, it receives bonuses for its protein content, providing 13.27g per 100g, and a notable 5.3g of fiber. It also contributes to micronutrient intake with 587.61mg of potassium and 2.71mg of iron. However, several factors reduce its overall score. The product is classified as NOVA 4, indicating it is ultra-processed, which incurs a significant penalty. It also contains 6.19g of saturated fat per 100g, contributing to a penalty. The sodium content of 539.82mg per 100g also leads to a penalty. The presence of ingredients like expeller pressed non-GMO canola oil and non-GMO coconut oil contributes to the concentrated ultra-processed fat penalty. While the TOFURKY BURGER offers a convenient plant-based protein source, its processing level and fat content differentiate it from a home-cooked burger made with whole ingredients, which would typically score higher due to less processing and often lower sodium.
Health benefits
What the nutrients in tofurky burger actually do for you, grounded in established dietary science.
Good Source of Plant-Based Protein
The TOFURKY BURGER provides 13.27g of protein per 100g, making it a good source of plant-based protein. This can be beneficial for individuals looking to reduce their meat intake or for vegetarians and vegans seeking convenient protein options. Protein is essential for muscle repair, immune function, and satiety, helping you feel full after meals. Incorporating this burger can help meet daily protein needs as part of a balanced diet.
Contains Dietary Fiber
With 5.3g of fiber per 100g, the TOFURKY BURGER contributes to your daily fiber intake. Dietary fiber is important for digestive health, promoting regular bowel movements and helping to maintain a healthy gut microbiome. Fiber can also play a role in blood sugar management and cholesterol levels. This product offers a convenient way to add more fiber to meals, especially for those who may struggle to get enough from whole foods alone.
Source of Potassium and Iron
This product provides 587.61mg of potassium (13% DV) and 2.71mg of iron (15% DV) per 100g. Potassium is an essential mineral that helps maintain fluid balance and blood pressure, while iron is crucial for oxygen transport in the blood and preventing fatigue. While not a primary source of all micronutrients, the TOFURKY BURGER can contribute meaningfully to the intake of these two important minerals, supporting overall bodily functions.
The TOFURKY BURGER scores 48/100 (Decent) on FoodScore, primarily driven by its NOVA 4 ultra-processed classification and moderate saturated fat content, despite providing a good source of protein and fiber.
How to eat it
The TOFURKY BURGER is typically consumed as a main course, often grilled or pan-fried, and served in a bun with various toppings. It's a convenient option for those seeking a plant-based alternative to traditional meat burgers. A common serving size is one patty (4 oz or 113g), which provides the nutrient values discussed.
Pair with a large serving of non-starchy vegetables like a side salad or grilled asparagus to increase overall nutrient density and fiber.
Opt for a whole-grain bun or serve the patty over a bed of greens to add more complex carbohydrates and fiber.
Be mindful of high-sodium toppings such as pickles, cheese, or certain sauces; choose fresh vegetables and homemade condiments to control sodium intake.
Consider cutting the patty in half and adding it to a wrap or salad for a smaller portion that still provides protein and flavor.
Things to keep in mind
The TOFURKY BURGER is classified as NOVA 4, indicating it is ultra-processed, which means it contains ingredients not typically found in a home kitchen. The ingredient list includes several gums such as modified cellulose gum, gum arabic, and xanthan gum, which are used for texture and stability. While generally recognized as safe, some individuals may experience digestive discomfort from these additives. The product contains soy flour and pea protein, making it unsuitable for individuals with soy or pea allergies. Its sodium content of 539.82mg per 100g is moderate, and those monitoring their sodium intake, such as individuals with high blood pressure, should be mindful of portion sizes and accompanying high-sodium foods.
The TOFURKY BURGER scores 48/100 ('Decent') on FoodScore. It offers a good source of protein and fiber, along with some potassium and iron. However, it is classified as NOVA 4 (ultra-processed) and contains moderate levels of saturated fat and sodium. Its healthfulness depends on your overall dietary pattern and how frequently you consume such processed items.
How does the TOFURKY BURGER compare to a traditional beef burger?
Compared to a lean beef burger, the TOFURKY BURGER is a plant-based alternative that can offer similar protein levels and often more fiber. However, it may contain different types of fats and a higher degree of processing. For example, a Beyond Burger also offers a plant-based option but may differ in its fat profile and ingredient list, so comparing specific nutrient labels is always recommended.
What is 'expeller pressed non-GMO canola oil' in the ingredients?
Expeller pressed non-GMO canola oil is a type of vegetable oil extracted mechanically without the use of chemical solvents, and it comes from canola plants that have not been genetically modified. It contributes to the fat content of the burger, including some of the saturated fat, and is a common ingredient in many processed plant-based foods.
What is a reasonable portion size for the TOFURKY BURGER?
A standard serving size is one 4 oz (113g) patty. This portion provides 260 calories, 15g of protein, and 6g of fiber. Sticking to one patty helps manage calorie, fat, and sodium intake, especially when served with other components like a bun and toppings. Consider your overall meal and daily nutritional goals when determining your portion.
Can I freeze TOFURKY BURGERS?
Yes, TOFURKY BURGERS can typically be frozen if they are not already thawed. Check the packaging for specific storage instructions, but generally, they can be kept in the freezer for several months. Thaw them in the refrigerator before cooking for best results. This allows for convenient meal planning and reduces food waste.