TOFURKY, ORGANIC 5 GRAIN CAKE earns a FoodScore of 66/100 (Good), primarily driven by its notable protein and fiber content, alongside a strong micronutrient profile.
This product has a FoodScore of 66/100, indicating it is a good dietary choice.
It provides 15.3g of protein and 5.9g of fiber per 100g serving.
With 0mg sodium and 0g added sugar per 100g, it avoids common dietary concerns.
Classified as NOVA 3 (processed), it's a moderately processed food item.
Consider this a versatile plant-based protein source for various meals.
Scores +24 points above the other category average (42/100 across 979 foods).
Fiber
5.91g
21% of Daily Value
Protein
15.29g
31% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Fiber (5.9g)+7
Protein (15.3g)+10
Micronutrients (Iron, Vitamin A)+4
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What holds it back
Processed (NOVA 3)-5
Why it scores 66
TOFURKY, ORGANIC 5 GRAIN CAKE achieves a FoodScore of 66 out of 100, placing it in the 'Good' category. This score is significantly boosted by its high protein content, providing 15.3 grams per 100g, which contributes 10 points. The product also offers a substantial 5.9 grams of fiber per 100g, adding 7 points to its score. Furthermore, it delivers meaningful amounts of essential micronutrients, specifically 18% DV for iron and 65% DV for Vitamin A, contributing an additional 4 points. A key positive aspect is the absence of added sugar and sodium, both at 0 grams and 0 milligrams respectively per 100g, which prevents common penalties. The ingredient list highlights organic soybeans, organic millet, and organic brown rice as primary components, contributing to its nutrient density. However, as a NOVA 3 (processed) food, it incurs a minor penalty of 5 points. Compared to a generic unbranded version of this food, TOFURKY's specific formulation with diverse grains and seeds likely enhances its nutrient profile, particularly in fiber and micronutrients.
Health benefits
What the nutrients in tofurky, organic 5 grain cake actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This TOFURKY product is a significant source of plant-based protein, offering 15.29 grams per 100g. Adequate protein intake is crucial for muscle repair and growth, and it also contributes to feelings of fullness, which can be beneficial for weight management. Incorporating protein-rich foods like this into meals can help stabilize blood sugar levels and provide sustained energy throughout the day, making it a valuable component of a balanced diet for active individuals or those looking to increase their protein intake.
Promotes Digestive Health
With 5.91 grams of fiber per 100g, TOFURKY, ORGANIC 5 GRAIN CAKE is a good source of dietary fiber. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. The blend of organic millet, organic brown rice, and organic sesame seeds likely contributes to this fiber content. A diet rich in fiber also supports a healthy gut microbiome, which is increasingly recognized for its role in overall well-being.
Contributes to Micronutrient Intake
This product provides notable amounts of certain micronutrients, including 18% DV for iron and 65% DV for Vitamin A per 100g. Iron is vital for oxygen transport in the blood and energy production, while Vitamin A is crucial for vision and immune function. The inclusion of ingredients like organic soybeans and organic sunflower seeds likely contributes to these micronutrient levels, helping to fill potential gaps in the diet and support various bodily functions.
TOFURKY, ORGANIC 5 GRAIN CAKE earns a FoodScore of 66/100 (Good), primarily driven by its notable protein and fiber content, alongside a strong micronutrient profile.
How to eat it
This organic 5 grain cake is a versatile plant-based option, often used as a meat substitute in various dishes. It can be pan-fried, baked, or crumbled and added to recipes. A typical serving size is 3 ounces, which is about 85 grams.
For a balanced meal, pair the TOFURKY cake with a generous serving of non-starchy vegetables and a complex carbohydrate like quinoa or sweet potato.
Crumble the cake into salads or wraps to boost protein and fiber content without adding animal products.
Use it as a base for a plant-based sandwich or burger, adding avocado and greens for healthy fats and additional nutrients.
Consider slicing and pan-frying the cake until golden brown for a crispy texture that enhances its appeal in stir-fries or grain bowls.
Things to keep in mind
This product contains organic soybeans, which is a common allergen. Individuals with soy allergies should avoid this product. The ingredient list is relatively short and free from common artificial additives, preservatives, or high amounts of sodium or added sugars, which is a positive aspect. There are no specific ingredients listed that would typically pose a concern for most healthy individuals or specific populations like those with IBS or diabetes, given its low sugar and sodium content. As with any processed food, moderation within a balanced diet is advisable, but there are no particular red flag ingredients in this formulation.
This TOFURKY product scores 66/100, placing it in the 'Good' category. It is a nutrient-dense plant-based option, offering significant protein and fiber, and is free from added sugars and sodium. Its healthfulness depends on how it's incorporated into your overall diet, but it can be a beneficial component.
How does TOFURKY, ORGANIC 5 GRAIN CAKE compare to other plant-based protein options?
Compared to a generic unbranded plant-based patty, this TOFURKY cake stands out with its diverse grain and seed blend, contributing to its fiber and micronutrient profile. When compared to a brand like Impossible Burger, which often has higher sodium and saturated fat, this product offers a cleaner nutritional profile with 0mg sodium and only 1.18g saturated fat per 100g.
What is 'starter, culture (Rhizopus oligosporus)' in the ingredients?
The 'starter, culture (Rhizopus oligosporus)' refers to the specific mold used in the fermentation process, similar to how tempeh is made. This fermentation helps to break down complex nutrients in the soybeans and grains, potentially making them more digestible and enhancing nutrient availability. It's a natural part of creating this type of plant-based product.
What is a recommended portion size for this product?
The declared serving size is 3 ounces (approximately 85 grams). This portion provides about 170 calories, 13 grams of protein, and 5 grams of fiber. This is a reasonable portion for a main meal component for most adults, especially when combined with vegetables and other whole foods to create a balanced plate.
Can this product be frozen for later use?
Yes, this product can typically be frozen. Freezing can help extend its shelf life if you purchase multiple packages or don't plan to consume it immediately. For best quality, ensure it's stored in an airtight container or freezer bag to prevent freezer burn and thaw it thoroughly before cooking and consumption.