TOFURKY TEMPEH, SESAME GARLIC scores 63/100 (Good) due to its notable protein and fiber content, balanced against its classification as a processed food and moderate sodium level.
This TOFURKY product achieved a FoodScore of 63/100, indicating a good nutritional profile.
It provides a significant 12.94g of protein and 5.91g of fiber per 100g serving.
The product is classified as NOVA 3 (processed) and contains 400mg of sodium per 100g.
Compared to generic tempeh, this flavored version has added ingredients like shoyu soy sauce and organic sugar.
Consider portion sizes to manage sodium intake, especially if consuming multiple servings.
Scores +21 points above the other category average (42/100 across 979 foods).
Fiber
5.91g
21% of Daily Value
Protein
12.94g
26% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
400mg
17% of Daily Value
+
What it brings to the table
Fiber (5.9g)+7
Protein (12.9g)+8
Micronutrients (Iron, Phosphorus)+4
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What holds it back
Sodium (400mg)-1
Processed (NOVA 3)-5
Why it scores 63
TOFURKY TEMPEH, SESAME GARLIC earns a FoodScore of 63 out of 100, placing it in the 'Good' category. This score reflects a balance of beneficial nutrients and some processing considerations. The product receives positive points for its substantial fiber content, with 5.91g per 100g, contributing +7 to its score. Its protein density is also a significant advantage, providing 12.94g per 100g, which adds +8 points. Furthermore, the presence of micronutrients like iron (14% DV) and phosphorus contributes an additional +4 points. However, the score is tempered by a penalty of -1 for its sodium content, which is 400mg per 100g. The product's classification as NOVA 3, indicating a processed food, results in a -5 point deduction. The ingredient list includes shoyu soy sauce and organic sugar, which are common in flavored tempeh products and contribute to its processed nature. While the product does not have added sugar, the presence of organic sugar in the shoyu soy sauce is noted. Compared to unbranded, plain tempeh, this TOFURKY version offers a convenient, pre-seasoned option but introduces additional ingredients that impact its overall processing level and sodium.
Health benefits
What the nutrients in tofurky tempeh, sesame garlic actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This TOFURKY tempeh provides a notable 5.91g of fiber per 100g, which is a significant contribution to daily fiber intake. Dietary fiber is crucial for maintaining regular bowel movements and can help prevent constipation. The fiber in tempeh, derived from organic soybeans, also acts as a prebiotic, feeding beneficial gut bacteria. Including fiber-rich foods like this tempeh can support a healthy gut microbiome, which is linked to overall digestive wellness and nutrient absorption. This makes it a beneficial addition for those looking to increase their fiber consumption.
Excellent Plant-Based Protein Source
TOFURKY TEMPEH, SESAME GARLIC is an excellent source of plant-based protein, offering 12.94g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. For individuals following vegetarian or vegan diets, or those looking to reduce meat consumption, this product provides a complete protein profile from fermented organic soybeans. Incorporating this tempeh into meals can help meet daily protein requirements, contributing to satiety and muscle maintenance without relying on animal products.
Contributes to Iron Intake
This product contributes to daily iron intake, providing 2.54mg of iron per 100g, which is 14% of the Daily Value. Iron is a vital mineral necessary for oxygen transport in the blood and for energy production. Adequate iron levels are important for preventing fatigue and supporting overall vitality. While plant-based iron (non-heme iron) is absorbed differently than animal-based iron, consuming it alongside vitamin C-rich foods can enhance absorption. This makes TOFURKY tempeh a useful component in a diet aimed at maintaining healthy iron status, particularly for those on plant-forward diets.
TOFURKY TEMPEH, SESAME GARLIC scores 63/100 (Good) due to its notable protein and fiber content, balanced against its classification as a processed food and moderate sodium level.
How to eat it
TOFURKY TEMPEH, SESAME GARLIC is typically enjoyed as a protein component in various meals. It's often pan-fried, baked, or crumbled and added to stir-fries, sandwiches, or salads. A common portion size is 6 slices, which is approximately 85g. Its savory, umami flavor makes it versatile.
For a balanced meal, pair the tempeh with a generous serving of non-starchy vegetables and a whole grain like brown rice or quinoa.
To manage sodium, consider using this tempeh as a flavor enhancer in dishes where other ingredients are naturally low in sodium, such as fresh salads.
Try crumbling the tempeh and sautéing it with spices to create a meatless ground alternative for tacos or pasta sauces.
Slice and pan-fry until crispy, then add to a sandwich or wrap with fresh greens and avocado for added healthy fats and fiber.
Things to keep in mind
Individuals with soy or wheat allergies should be aware that this product contains both ingredients, as indicated by the organic soybeans and shoyu soy sauce (which includes wheat). The presence of sesame seeds and toasted sesame oil also means it contains sesame as an allergen. While the product is fermented, which can sometimes aid digestibility, those with sensitivities to fermented foods or specific ingredients like garlic or ginger should consume with caution. The sodium content of 400mg per 100g is moderate; individuals monitoring their sodium intake for conditions like hypertension should account for this when planning meals, especially if consuming larger portions or combining with other high-sodium foods.
This TOFURKY product scores 63/100, indicating a 'Good' nutritional profile. It is a strong source of protein and fiber, which are beneficial for satiety and digestive health. However, it is a processed food (NOVA 3) and contains a moderate amount of sodium. Its healthfulness depends on how it fits into your overall dietary pattern.
How does TOFURKY TEMPEH, SESAME GARLIC compare to plain tempeh?
Compared to plain, unseasoned tempeh, TOFURKY TEMPEH, SESAME GARLIC offers a convenient, pre-flavored option. The plain version typically has lower sodium and fewer ingredients, often just soybeans and culture. This TOFURKY SKU includes shoyu soy sauce and organic sugar, which contribute to its flavor but also its sodium content and processed classification. For example, Lightlife Original Tempeh has 0mg sodium.
What is 'culture (Rhizopus oligosporous)' in the ingredients?
Rhizopus oligosporous is a type of fungus used to ferment soybeans to create tempeh. This fermentation process binds the soybeans into a firm cake and can enhance nutrient availability and digestibility. It's a traditional and essential component in tempeh production, contributing to its unique texture and nutritional properties.
What is a typical serving size for this tempeh?
The declared serving size for TOFURKY TEMPEH, SESAME GARLIC is 6 slices, which is approximately 85g. This portion provides a good amount of protein and fiber. However, if you are monitoring sodium intake, be mindful of consuming multiple servings, as the sodium content is 400mg per 100g, meaning one serving contains about 340mg of sodium.
Can I use this tempeh in a stir-fry?
Yes, TOFURKY TEMPEH, SESAME GARLIC is well-suited for stir-fries due to its firm texture and pre-seasoned flavor. Slice or cube it, then pan-fry until golden before adding to your favorite vegetable and sauce combination. Its sesame garlic flavor profile complements many Asian-inspired dishes, making it a convenient protein addition.