TOFURKY, TEMPEH ORGANIC SOY CAKE earns a FoodScore of 78/100, indicating a very good nutritional profile driven primarily by its high fiber and protein content.
This TOFURKY product scores 78/100, placing it in the 'very good' category.
It provides 8.2g of fiber and 15.3g of protein per 100g serving.
With only 12mg of sodium per 100g, it is a very low-sodium option.
As a NOVA class 2 food, it is considered a minimally processed culinary ingredient.
The product contains 0g of added sugar, aligning with healthy dietary guidelines.
Scores +36 points above the other category average (42/100 across 979 foods).
Fiber
8.2g
29% of Daily Value
Protein
15.29g
31% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
12mg
1% of Daily Value
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What it brings to the table
Fiber (8.2g)+10
Protein (15.3g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 78
TOFURKY, TEMPEH ORGANIC SOY CAKE achieves a FoodScore of 78 out of 100, reflecting a strong nutritional profile. This score is significantly boosted by its high fiber content, providing 8.2g per 100g, which contributes a +10 bonus. The product also receives a +10 bonus for its substantial protein content of 15.3g per 100g. Furthermore, its classification as a NOVA class 2 food, meaning it is a processed culinary ingredient, earns an additional +8 bonus for being minimally processed. The ingredient list is straightforward, featuring organic soybeans, water, organic apple cider vinegar, and a starter culture. Notably, this product contains 0g of added sugar and a very low 12mg of sodium per 100g, avoiding common penalties found in many packaged foods. Compared to generic unbranded tempeh, this TOFURKY product maintains a similar beneficial nutrient profile, emphasizing its whole-food base without unnecessary additives.
Health benefits
What the nutrients in tofurky, tempeh organic soy cake actually do for you, grounded in established dietary science.
Excellent Source of Plant-Based Protein
This TOFURKY tempeh provides 15.29g of protein per 100g, making it an excellent plant-based protein source. Protein is essential for muscle repair, growth, and overall bodily functions. Incorporating this tempeh into meals can help individuals meet their daily protein requirements, especially for those following vegetarian or vegan diets. Its protein content can contribute to satiety, potentially aiding in weight management by reducing overall calorie intake.
High in Dietary Fiber
With 8.2g of fiber per 100g, this product is rich in dietary fiber. Fiber is crucial for digestive health, helping to maintain bowel regularity and prevent constipation. It also plays a role in blood sugar control by slowing down the absorption of glucose, and can contribute to lower cholesterol levels. Including fiber-rich foods like this tempeh can support a healthy gut microbiome and overall metabolic health.
Minimally Processed Whole Food
TOFURKY, TEMPEH ORGANIC SOY CAKE is classified as a NOVA class 2 food, indicating it is a minimally processed culinary ingredient. Its primary ingredient, organic soybeans, undergoes fermentation with a starter culture, a traditional process that enhances digestibility and nutrient availability. This minimal processing means the product retains more of its inherent nutritional value compared to highly processed alternatives, contributing to a healthier dietary pattern.
TOFURKY, TEMPEH ORGANIC SOY CAKE earns a FoodScore of 78/100, indicating a very good nutritional profile driven primarily by its high fiber and protein content.
How to eat it
Tempeh is a versatile fermented soybean product commonly used as a meat alternative in various dishes. It has a firm texture and a slightly nutty flavor, making it suitable for absorbing marinades and spices. It's often pan-fried, baked, or crumbled into recipes.
For a flavorful main dish, marinate slices of tempeh in soy sauce, ginger, and garlic before pan-frying or baking.
Crumble cooked tempeh into stir-fries, tacos, or chili as a protein-rich ground meat substitute.
Incorporate tempeh into salads or sandwiches for an added boost of fiber and protein.
Pair tempeh with a variety of vegetables and whole grains to create a balanced and complete meal.
Things to keep in mind
This product is made from organic soybeans, which is a common allergen. Individuals with soy allergies should avoid this product. The ingredient list is short and free from artificial colors, flavors, or preservatives. The fermentation process with *Rhizopus oligosporus* is generally safe and can even enhance nutrient absorption. There are no specific additives in this TOFURKY tempeh that typically raise concerns for the general population. It is also very low in sodium, making it suitable for those monitoring their sodium intake.
Yes, this TOFURKY tempeh is considered a very healthy food choice, scoring 78/100. It is an excellent source of plant-based protein and dietary fiber, with minimal processing and no added sugars or high sodium. Its simple ingredient list supports a nutritious diet.
How does TOFURKY tempeh compare to other plant-based proteins?
Compared to other plant-based proteins like tofu or some meat alternatives (e.g., Impossible Burger or Beyond Meat), TOFURKY tempeh often provides more fiber per serving due to its whole soybean base. It also tends to be less processed than many highly engineered plant-based burgers, offering a more natural nutrient profile.
What is *Rhizopus oligosporus* in the ingredient list?
*Rhizopus oligosporus* is a starter culture used in the fermentation of soybeans to produce tempeh. This beneficial mold binds the soybeans together and contributes to the unique texture and flavor of tempeh. It also helps to break down antinutrients in soybeans, potentially improving digestibility.
What is a typical serving size for tempeh?
The declared serving size for this TOFURKY tempeh is 3 ounces (approximately 85g). This portion provides a significant amount of protein and fiber, making it a satisfying component of a meal. You can adjust your serving based on your individual dietary needs and meal composition.
Can tempeh be eaten raw?
While tempeh is fermented, it is generally recommended to cook tempeh before consumption. Cooking enhances its flavor, improves its texture, and ensures any potential bacteria from handling are eliminated. It can be steamed, fried, baked, or grilled.