Tofurky Italian Sausage scores 51/100 (Decent) on FoodScore, primarily due to its **ultra-processed NOVA 4 classification** and moderate saturated fat content, despite providing some protein and fiber.
This Tofurky product received a FoodScore of 51/100, placing it in the 'Decent' category.
It provides 10.8g of protein and 4.69g of fiber per 100g, contributing to satiety.
A significant penalty comes from its NOVA 4 classification, indicating it is ultra-processed.
Compared to a home-cooked version, it contains more sodium and is less nutrient-dense.
Consider this product as an occasional convenience food rather than a daily staple.
Scores +4 points above the prepared category average (47/100 across 231 foods).
Fiber
4.69g
17% of Daily Value
Protein
10.8g
22% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
323.94mg
14% of Daily Value
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What it brings to the table
Fiber (4.7g)+5
Protein (10.8g)+6
Micronutrients (Iron, Vitamin A)+4
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What holds it back
Saturated fat (5.2g)-4
Ultra-processed (NOVA 4)-10
Why it scores 51
Tofurky Italian Sausage receives a FoodScore of 51/100, landing it in the 'Decent' range. This score reflects a balance of some beneficial nutrients against processing and certain less desirable components. The product earns bonuses for its fiber content, providing 4.7g per 100g, and its protein, at 10.8g per 100g. It also contributes some micronutrients, specifically 14% DV for iron and 16% DV for Vitamin A. However, the score is significantly impacted by penalties. A notable deduction is for its NOVA 4 classification, indicating it is an ultra-processed food, which carries a -10 penalty. It also incurs a -4 penalty for its saturated fat content of 5.2g per 100g. The ingredient list includes expeller pressed non-GMO canola oil and vital wheat gluten, which are common in plant-based meat alternatives. While it contains 0g of added sugar, its sodium content of 323.94mg per 100g is moderate. Compared to a home-cooked Italian sausage made from whole ingredients, this TOFURKY product is more processed and may offer a different nutrient profile.
Health benefits
What the nutrients in tofurky italian sausage actually do for you, grounded in established dietary science.
Source of Plant-Based Protein
Tofurky Italian Sausage provides 10.8g of protein per 100g serving, which can contribute to daily protein needs. Protein is essential for muscle repair and growth, and for producing enzymes and hormones. For individuals following a vegetarian or vegan diet, this product can be a convenient way to incorporate a significant amount of plant-based protein into meals. Pairing it with other protein sources like legumes or nuts can further enhance the overall protein quality of a meal.
Contains Dietary Fiber
With 4.69g of fiber per 100g, Tofurky Italian Sausage contributes to your daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and supporting a healthy gut microbiome. It can also contribute to feelings of fullness, which may aid in weight management. Including fiber-rich foods like this product, alongside fruits, vegetables, and whole grains, is beneficial for overall health.
Provides Iron and Vitamin A
This product offers 14% DV of iron and 16% DV of Vitamin A per 100g. Iron is crucial for oxygen transport in the blood and energy production, while Vitamin A supports vision, immune function, and skin health. For those seeking plant-based sources of these micronutrients, Tofurky Italian Sausage can be a supplementary option. It's important to consume a variety of foods to meet all micronutrient needs.
Tofurky Italian Sausage scores 51/100 (Decent) on FoodScore, primarily due to its ultra-processed NOVA 4 classification and moderate saturated fat content, despite providing some protein and fiber.
How to eat it
Tofurky Italian Sausage is typically used as a meat substitute in various dishes, often pan-fried or grilled. It's a convenient option for quick meals, commonly added to pasta, pizzas, or sandwiches. A common portion size is one link, which is 7.5 ounces.
To enhance the nutritional value, pair Tofurky Italian Sausage with a generous serving of non-starchy vegetables like bell peppers, onions, and spinach.
Consider using half a link per serving to manage sodium intake, especially if other meal components are also high in sodium.
Incorporate into dishes like stir-fries or grain bowls to create a balanced meal with diverse textures and nutrients.
Use as a topping for homemade pizzas with plenty of vegetable toppings, or crumble into a plant-based pasta sauce.
Things to keep in mind
This Tofurky product is classified as NOVA 4, meaning it is ultra-processed. While it can fit into a balanced diet, relying heavily on ultra-processed foods may lead to a diet lower in whole, unprocessed ingredients. The ingredient list includes carrageenan, a common food additive that some individuals choose to limit in their diet. It also contains common allergens: soy and wheat, as listed in the ingredients (organic tofu, vital wheat gluten, shoyu soy sauce). Individuals with sensitivities or allergies to these ingredients should avoid this product. The sodium content of 323.94mg per 100g is moderate, and those monitoring their sodium intake should be mindful of portion sizes and other high-sodium foods in their diet.
Tofurky Italian Sausage scores 51/100 ('Decent') on FoodScore. It offers plant-based protein (10.8g/100g) and fiber (4.69g/100g), along with some iron and Vitamin A. However, it is an ultra-processed food (NOVA 4) and contains moderate saturated fat and sodium. It can be part of a balanced diet when consumed in moderation and paired with whole foods.
How does Tofurky Italian Sausage compare to traditional pork sausage?
Compared to traditional pork Italian sausage, Tofurky Italian Sausage is a plant-based alternative, making it suitable for vegetarian and vegan diets. It typically has less saturated fat and no cholesterol, but its sodium content can be comparable. Traditional pork sausage is not ultra-processed, while this Tofurky product is. Both can be high in sodium, so portion control is important for either option.
What is 'vital wheat gluten' in the ingredient list?
Vital wheat gluten is a natural protein derived from wheat that gives the product its chewy, meat-like texture. It is a concentrated source of protein and is a common ingredient in many plant-based meat alternatives. Individuals with celiac disease or gluten sensitivity should be aware that this product contains wheat.
What is a reasonable portion size for Tofurky Italian Sausage?
A reasonable portion size is typically one link (7.5 ounces), as indicated by the manufacturer. However, to manage sodium and saturated fat intake, especially if you consume other processed foods, consider using half a link per meal or pairing it with a large volume of low-calorie, high-fiber vegetables. This can help create a more balanced meal.
Can I freeze Tofurky Italian Sausage?
Yes, Tofurky Italian Sausage can typically be frozen if it hasn't been previously frozen and thawed. Freezing can help extend its shelf life if you don't plan to consume it quickly. Ensure it's stored in an airtight container or freezer bag to prevent freezer burn and maintain quality. Thaw thoroughly in the refrigerator before cooking and consume within a few days.