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Vegan meat substitute Calories
Protein-rich plant-based alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Vegan meat substitute has 180 calories. It contains 8 g of carbs, 18 g of protein, 9 g of fat and 4 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegan meat substitute Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
8g
· 3% DV
Protein
18g
· 36% DV
Fat
9g
· 12% 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 17% · Protein 39% · Fat 44%
Vegan meat substitute nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 4 g | 14% |
| Protein | 18 g | 36% |
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 Vegan meat substitute?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 180 kcal |
| 1 piece (small) | 50 g | 90 kcal |
| 1 piece (medium) | 75 g | 135 kcal |
| 1 cup (diced) | 80 g | 144 kcal |
| 1 cup (shredded) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 113 g | 203 kcal |
| 2 piece (double) | 150 g | 270 kcal |
| 1 serving (large) | 200 g | 360 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Vegan meat substitute
What is a vegan meat substitute?
A vegan meat substitute is a plant-based food used in place of meat, often shaped and seasoned to resemble products such as mince, burgers, or sausages. Ready-made meat-style substitutes are generally processed foods, and their ingredients and textures vary widely.
What is vegan meat substitute made from?
Vegan meat substitute is commonly made from soy, wheat protein, pea protein, or a blend of plant ingredients. Oils, starches, and seasonings may be added to create a meat-like texture and flavor; seitan, for example, is made from wheat protein.
Does vegan meat substitute taste like real meat?
Some vegan meat substitutes are designed to taste and feel like meat, but the resemblance varies by product. A well-seasoned burger or sausage may seem quite familiar, while tofu and plain soy pieces have milder flavors and take on the taste of sauces.
How do you cook vegan meat substitute?
Cook vegan meat substitute according to its form: pan-fry or grill patties and strips, and brown plant-based mince in a skillet. Rehydrate dry soy pieces before cooking and drain them well; add ready-made pieces to stews near the end so they keep their shape.
Can vegan meat substitute replace ground beef?
Yes, vegan mince can replace ground beef in dishes such as tacos, pasta sauce, and stuffed vegetables. Brown ready-to-cook plant-based mince in a pan; rehydrate dried soy mince first, then drain it so it does not make the dish watery.
What is the best vegan meat substitute for chicken?
For a chicken-style dish, choose a vegan meat substitute sold as chicken pieces, strips, or fillets. Seitan has a chewy texture, while soy- or pea-based pieces may be softer; tofu also works when cut into cubes and well seasoned.
Can you freeze vegan meat substitute?
Many vegan meat substitutes can be frozen, though their texture may change after thawing. Tofu can become firmer and more porous, while some prepared patties or mince may crumble. Freeze sealed portions and thaw them in the refrigerator before cooking.
Is vegan meat substitute healthy?
Vegan meat substitute can be a convenient plant-based protein option, but it is not automatically healthier than meat. Ready-made products differ in salt, fat, and ingredients; beans, lentils, and plain tofu are useful less-processed alternatives when you want to vary your meals.
Is vegan meat substitute the same as tofu or tempeh?
No. Tofu and tempeh are soy foods that can stand in for meat, but vegan meat substitute often refers to products formulated to imitate meat’s shape, texture, or flavor. Tempeh is fermented and firmer; tofu is milder and softer.
How long does vegan meat substitute last after opening?
After opening, keep vegan meat substitute covered in the refrigerator and follow the storage time on its package. Shelf life varies between fresh tofu, refrigerated plant-based mince, and shelf-stable products; discard it if it develops an unusual smell or appearance.
Vegan meat substitute Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
Biotin
4µg · 13% DV
B3
1.8mg · 11% DV
B1
0.12mg · 10% DV
Minerals
Phosphorus
210mg · 30% DV
Copper
0.25mg · 28% DV
Manganese
0.55mg · 24% DV
Selenium
12µg · 22% DV
Sodium
420mg · 18% DV
Potassium ⭐
310mg · 9% DV
Vegan meat substitute Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan meat substitute
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 Vegan meat substitute?
Vegan meat substitute is a broad term for plant-based products designed to take the place of meat. Depending on the type, it may be made from soy or wheat protein, pulses and seasonings, and sold as pieces, mince or patties. Its ingredients and texture vary between products.
Some versions have a mild, savoury flavour and a firm, chewy bite; others are softer or more finely textured. Use it in place of meat in dishes such as stir-fries, pasta sauces, sandwiches or curries, following the cooking directions on the pack. It provides 18 g of protein per 100 g, alongside fibre. Pair it with vegetables and whole grains for a filling meal, and go easy on added oil if you want a lighter preparation.
How Nutritious Is Vegan meat substitute?
Nutrient density
High
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 Vegan meat substitute 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 Vegan meat substitute Contain Allergens?
Contains these allergens:
Which Diets Is Vegan meat substitute Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan meat substitute Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.