Find out how these veg foods measure up when it comes to protein. Adult women need 46 grams and men need 56 grams of protein a day, according to the Centers for Disease Control and Prevention.
>What it is: A mixture of high-gluten wheat and water that is thoroughly kneaded and washed; often called “wheat-meat.” When cooked, its taste and texture is similar to meat, making it great in stew or stir-fries.
Protein: 31 grams per serving (3 ounces)
Calories: 118 per serving
>What it is: Fermented whole soybeans that are condensed into a firm, fiber-rich, cakelike form. This process increases iron bioavailability and digestibility.
Protein: 20 grams per serving (4 ounces)
Calories: 220 per serving
>What it is: A meat substitute made from soy flour; can be bought dry (dehydrated) or moist. TVP is flavorless on its own, but it absorbs flavors during cooking.
Protein:13 grams per serving (one patty, or roughly 3 ounces)
Calories:130 per serving
>What it is: A combination of cooked soybeans and a coagulant made from calcium sulfate or magnesium sulfate. Tofu absorbs and takes on the flavor of ingredients with which it’s prepared.
Protein: 11 grams per serving (4 ounces)
Calories: 80 per serving
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