The TOFURKY Roast scores 64/100 (Good) on FoodScore, primarily due to its **high protein and fiber content**, despite being an ultra-processed food.
TOFURKY Roast earns a FoodScore of 64/100, indicating a 'Good' nutritional profile.
A serving provides 29.1g of protein and 7.3g of fiber, significant nutritional strengths.
The product is classified as NOVA 4 (ultra-processed), a factor that reduces its overall score.
With 490.91mg of sodium per 100g, this product contributes notably to daily sodium intake.
Consider pairing with whole foods to balance its processed nature and sodium content.
Scores +17 points above the prepared category average (47/100 across 231 foods).
Fiber
7.31g
26% of Daily Value
Protein
29.09g
58% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
490.91mg
21% of Daily Value
+
What it brings to the table
Fiber (7.3g)+9
Protein (29.1g)+10
Micronutrients (Potassium, Iron, Vitamin A)+6
−
What holds it back
Sodium (490.9mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 64
The TOFURKY Roast achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. This score reflects a balance of beneficial nutrients and some processing-related drawbacks. On the positive side, the product is a strong source of protein, providing 29.1g per 100g, which contributes significantly to its bonus points. It also offers a notable 7.3g of fiber per 100g, another key positive. Micronutrient contributions, specifically from potassium (15% DV), iron (15% DV), and Vitamin A (101% DV), further boost its score. However, the product faces penalties for its sodium content, at 490.91mg per 100g, and its classification as NOVA 4, indicating it is ultra-processed. Ingredients like vegan natural flavors and xanthan gum are common in ultra-processed foods. While the product contains no added sugar, its processing level and sodium content prevent it from achieving a higher score compared to a home-cooked roast made from whole ingredients, which would typically have lower sodium and no ultra-processed components.
Health benefits
What the nutrients in tofurky roast actually do for you, grounded in established dietary science.
Excellent Source of Plant-Based Protein
The TOFURKY Roast is an excellent source of plant-based protein, offering 29.09g per 100g. This high protein content can contribute to satiety and support muscle maintenance. For individuals following vegetarian or vegan diets, or those looking to reduce meat consumption, this product provides a substantial protein alternative. Including adequate protein in meals helps manage hunger and can be beneficial for overall dietary balance, especially when replacing animal proteins.
Good Source of Dietary Fiber
With 7.31g of fiber per 100g, the TOFURKY Roast is a good source of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. Incorporating fiber-rich foods into your diet can contribute to feelings of fullness, potentially aiding in weight management. This amount of fiber is a notable inclusion for a processed meat alternative, often lacking in similar products.
Provides Key Micronutrients
This product contributes to your intake of several important micronutrients. It provides 15% DV for potassium and iron, and a significant 101% DV for Vitamin A per 100g. Potassium is vital for blood pressure regulation, while iron is crucial for oxygen transport in the body. The high Vitamin A content supports vision and immune function. These micronutrient contributions add to the overall nutritional value of the TOFURKY Roast.
The TOFURKY Roast scores 64/100 (Good) on FoodScore, primarily due to its high protein and fiber content, despite being an ultra-processed food.
How to eat it
The TOFURKY Roast is typically consumed as a main course, often sliced and served in sandwiches, wraps, or as part of a holiday meal. A common portion size is around 0.33 cup. It's a convenient option for those seeking a plant-based meat alternative.
Pair with a generous serving of non-starchy vegetables like steamed broccoli or a large salad to increase fiber and nutrient density.
Use smaller portions of the roast in sandwiches and add plenty of fresh greens and other vegetables to balance the sodium content.
Consider serving alongside whole grains such as quinoa or brown rice to create a more balanced and filling meal.
Be mindful of additional sodium from other meal components, such as sauces or condiments, to keep overall intake in check.
Things to keep in mind
The TOFURKY Roast is classified as NOVA 4, indicating it is ultra-processed. While it offers nutritional benefits like protein and fiber, consumers should be aware that ultra-processed foods often contain ingredients such as expeller pressed non-GMO canola oil, vegan natural flavors, and xanthan gum, which are not typically found in a home kitchen. The product contains soy, which is a common allergen; individuals with soy allergies should avoid this product. Its sodium content of 490.91mg per 100g is also a consideration, especially for those monitoring their sodium intake for blood pressure management. While generally safe for most adults, moderation is key when incorporating ultra-processed foods into a balanced diet.
The TOFURKY Roast scores 64/100 ('Good') on FoodScore. It offers a high amount of protein and fiber, along with some key micronutrients like Vitamin A and iron. However, it is an ultra-processed food and contains a notable amount of sodium. Its healthfulness depends on how it fits into your overall dietary pattern.
How does TOFURKY Roast compare to other plant-based roasts?
Compared to other plant-based roasts like the Field Roast Celebration Roast, the TOFURKY Roast offers a similar convenience factor. Nutritional profiles can vary, but the TOFURKY Roast stands out for its high protein and fiber content. Always check the nutrition facts of specific products for sodium and other nutrient levels, as these can differ significantly.
What is 'vegan natural flavors' in the ingredient list?
Vegan natural flavors are complex mixtures of substances derived from plant sources, used to impart or enhance flavor. While the term 'natural' might suggest minimal processing, these flavors are often highly processed and concentrated. They contribute to the overall taste profile of the TOFURKY Roast without adding significant nutritional value.
What is a recommended portion size for TOFURKY Roast?
The recommended serving size for TOFURKY Roast is 0.33 cup. This portion provides a good amount of protein and fiber. To maintain a balanced diet, it's advisable to adhere to the suggested serving size and pair it with whole, unprocessed foods like vegetables and whole grains to dilute its sodium content.
Can I freeze TOFURKY Roast after opening?
Yes, you can typically freeze TOFURKY Roast after opening to extend its shelf life. For best quality, it's recommended to wrap it tightly in plastic wrap or foil and place it in an airtight freezer-safe bag or container. Freezing can help preserve its texture and flavor for later consumption, reducing food waste.