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textured vegetable protein.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

soya granulesTVPsoya mincesoy mincesoy granulessoya keemasoya chunkssoya nuggetsmeal makertextured vegetable proteinTVP chunkssoya badisoya barisoy chunks

Recipes with textured vegetable protein + Add to pantry

SERVING

CALORIES

327

PROTEIN

51.5g

CARBS

33.6g

FAT

1.2g

FIBER

15.7g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 1.0 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories327kcal—

Protein51.5g103%

Carbohydrates33.6g12%

Fiber15.7g56%

Sugar11.3g23%

Total fat1.2g1%

Saturated fat0.16g1%

Cholesterol0mg0%

Water8.5g—

MINERALS

Sodium13mg1%

Potassium2200mg47%

Calcium241mg19%

Iron9.2mg51%

Magnesium213mg51%

Phosphorus494mg39%

Zinc3.0mg27%

Copper1.0mg114%

Selenium31.1µg57%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.08mg1%

Vitamin K1.0µg1%

Thiamin (B1)0.37mg31%

Riboflavin (B2)0.20mg15%

Niacin (B3)2.3mg15%

Vitamin B60.42mg25%

Folate (B9)207µg52%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup65g

1 tablespoon4g

1 teaspoon1.3g

1 ml0.3g

1 liter266.7g

HEALTH BENEFITS

Why eat it.

✓Excellent source of complete plant-based protein, supporting muscle maintenance and growth.
✓Low in fat and cholesterol-free, contributing to heart health when used as a substitute for red meat.
✓Contains essential minerals like iron, magnesium, and phosphorus.

COOKING TIPS

In the kitchen.

1Rehydrate TVP by soaking it in hot water or vegetable broth for 5-10 minutes before cooking. A 1:1 ratio of liquid to TVP is a good starting point.
2Squeeze out excess moisture after rehydrating to ensure a firmer, less spongy texture and better absorption of flavors.
3Because it has a neutral taste, season the rehydrating liquid or the TVP itself generously with spices, herbs, or sauces.
4Use as a ground meat substitute in dishes like tacos, chili, bolognese sauce, and shepherd's pie.

STORAGE

Keep it fresh.

Store dry TVP in an airtight container in a cool, dark, and dry place for up to 12 months.
Once rehydrated, keep it in a sealed container in the refrigerator and use within 3-5 days.

FAQ

Frequently asked questions.

Is textured vegetable protein (TVP) healthy?

Yes, TVP is a highly nutritious, low-fat, and cholesterol-free protein source. It is rich in dietary fiber and essential minerals like iron and magnesium, making it an excellent heart-healthy alternative to red meat.

How much protein is in TVP?

TVP is exceptionally high in protein, providing approximately 51.5g per 100g of dry product. This makes it one of the most concentrated plant-based protein sources available, ideal for muscle maintenance and growth.

Is TVP vegan and gluten-free?

TVP is 100% vegan as it is made from defatted soy flour. While pure TVP is naturally gluten-free, some pre-seasoned varieties may contain gluten-based additives, so it is important to check the packaging if you have a sensitivity.

Is TVP keto-friendly?

TVP contains about 33.6g of carbohydrates per 100g, which may be high for strict keto diets. However, because it is very high in fiber, the net carb count is lower, allowing for moderate consumption depending on your specific daily carb limits.

How do you prepare TVP for cooking?

To prepare dry TVP, rehydrate it by soaking it in boiling water or hot broth for about 5 to 10 minutes using a 1:1 ratio. Once it has absorbed the liquid and softened, it can be seasoned and cooked similarly to ground meat.

What does TVP taste like?

On its own, TVP has a very mild, neutral flavor and a chewy texture similar to ground beef. Its porous nature allows it to easily absorb the flavors of the spices, sauces, and marinades used during the cooking process.

Can I use TVP as a substitute for ground meat?

Yes, TVP is an ideal substitute for ground beef, pork, or turkey in recipes like tacos, chili, bolognese, and burgers. It provides a similar 'mouthfeel' while significantly reducing the fat and cholesterol content of the meal.

How do you store TVP and how long does it last?

Dry TVP has a long shelf life and should be stored in an airtight container in a cool, dark place for up to one year. Once rehydrated, it must be refrigerated and used within 3 to 4 days.

Is TVP a complete protein?

Yes, TVP is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it a high-quality protein source comparable to animal-based proteins.

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