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Plant-based mince Calories
Plant protein source, low saturated fat, vegan alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Plant-based mince has 180 calories. It contains 6 g of carbs, 16 g of protein, 8 g of fat and 4 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plant-based mince Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
6g
· 2% DV
Protein
16g
· 32% DV
Fat
8g
· 10% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 40% · Fat 45%
Plant-based mince nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 4 g | 14% |
| Protein | 16 g | 32% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Plant-based mince?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 180 kcal |
| 1 tablespoon (chopped) | 15 g | 27 kcal |
| 1 slice (thick) | 40 g | 72 kcal |
| 1 serving (small) | 50 g | 90 kcal |
| 1 cup (medium) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (whole) | 120 g | 216 kcal |
| 1 serving (large) | 150 g | 270 kcal |
| 2 serving (double) | 200 g | 360 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Plant-based mince
What is plant-based mince made from?
Plant-based mince is usually made from soy or pea protein, sometimes combined with oils, seasonings, and ingredients that help bind or shape it. Recipes vary by product, so the ingredient list is the best way to identify its specific base.
How do you cook plant-based mince?
Cook plant-based mince in a pan over medium heat, breaking it apart and stirring until evenly browned and hot. Add it to sauces, fillings, or curries; follow the package directions because cooking time and whether extra oil or liquid is needed vary by product.
Can plant-based mince replace ground beef in recipes?
Yes, plant-based mince works as a substitute for ground beef in many dishes, including pasta sauce, tacos, and stuffed vegetables. It may brown and absorb liquid differently, so adjust the seasoning and cooking time to suit the product.
Does plant-based mince taste like meat?
Plant-based mince does not taste exactly like meat. Its flavor ranges from mild to savory depending on its protein source and seasoning, and it often tastes more familiar when cooked with the herbs, spices, or sauce used in the recipe.
Is plant-based mince healthy?
Plant-based mince can provide protein and is often lower in saturated fat than meat mince, but it is still a processed food. Sodium and ingredients vary between products, so compare options and include less-processed protein sources in your meals too.
How is plant-based mince made?
Manufacturers typically mix plant proteins with water and other ingredients, then shape the mixture into mince-like pieces. Some use extrusion to create a fibrous texture resembling meat, so plant-based mince is a processed product rather than simply chopped vegetables.
Can you freeze plant-based mince?
Yes, plant-based mince can generally be frozen. Seal an opened portion in an airtight container or freezer bag, and thaw it safely before cooking; avoid refreezing it after thawing unless the package specifically says it is suitable.
How long does plant-based mince last after opening?
After opening, keep plant-based mince covered in the refrigerator and use it within the period stated on the package. The safe storage time differs by product, so follow its instructions and discard it if it has been stored improperly.
Can you eat plant-based mince raw?
Do not eat plant-based mince raw unless its packaging explicitly says it is ready to eat. Many products are intended to be cooked, and following the package cooking instructions is the practical way to prepare them safely.
Why does plant-based mince stick to the pan?
Plant-based mince can stick when the pan is not hot enough, the pan is dry, or the mince is stirred before it has begun to brown. Preheat the pan, use a little oil if needed, and cook in batches rather than crowding it.
Plant-based mince Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B5
0.8mg · 16% DV
B3
2.1mg · 13% DV
B1
0.15mg · 13% DV
Minerals
Iron
3.5mg · 19% DV
Phosphorus
120mg · 17% DV
Copper
0.15mg · 17% DV
Sodium
350mg · 15% DV
Potassium ⭐
320mg · 9% DV
Plant-based mince Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-based mince
To burn the 180 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Plant-based mince?
Plant-based mince is a meat-free product made from plant proteins and designed to take the place of minced meat in cooking. Soy is common in this kind of product, while the flavour and texture vary by brand; cooked, it can be crumbled into sauces and fillings much like meat mince.
Use it in pasta sauce, tacos, cottage pie or stuffed vegetables, browning it with onion and seasoning first. It offers plant protein with less saturated fat than many meat-based options; a 100 g serving provides 16 g of protein. Check the pack for cooking guidance, and add seasoning gradually, since some varieties are already flavoured.
How Nutritious Is Plant-based mince?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Plant-based mince Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Plant-based mince Contain Allergens?
Contains these allergens:
Which Diets Is Plant-based mince Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plant-based mince Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.8g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.