| Tempeh |
Low–Moderate (fermented whole soybeans) |
High (complete protein) |
Iron, Magnesium, Potassium, B Vitamins, Fiber |
Whole-food structure, fermentation may improve digestibility, usually more filling |
Can be higher in calories than tofu; some products are salted or flavored |
Best overall “meat-like” whole-food swap for stir-fries, bowls, sandwiches |
| Tofu |
Moderate (soy milk coagulated) |
High (complete protein) |
Calcium (if calcium-set), Iron, Selenium |
Generally heart-healthy, low saturated fat, versatile, easy to keep calories moderate |
Some brands higher sodium (marinated); less fiber than tempeh |
Best lean, flexible protein for everyday meals |
| Unprocessed Poultry/Fish |
Low (if minimally processed) |
High (complete protein) |
Poultry: Niacin, B6, Selenium. Fish: Omega-3s (fatty fish), Vitamin D, Iodine, Selenium |
High protein density, typically low in additives, fish provides omega-3s |
Fish: mercury (species matters). Poultry: avoid breaded/processed forms; cooking method affects healthfulness |
Best for highest protein per calorie and broad micronutrition |
| Bean Burgers (Commercial) |
Moderate–High (varies by brand) |
Moderate (often incomplete but adequate across the day) |
Fiber, Folate, Potassium (varies) |
Convenient, can add fiber compared with many meat analogs |
Often higher sodium; may contain refined oils, additives; protein usually lower than tofu/tempeh |
Best convenience choice when you want more “whole-food” than typical meat analogs |
| Seitan |
Moderate (wheat gluten) |
High (incomplete: low lysine) |
Often low unless fortified; some iron |
Very high protein, chewy texture similar to meat |
Not suitable for Celiac/gluten sensitivity; can be high sodium; limited micronutrients/fiber |
Best for high-protein texture, pair with lysine-rich foods (beans, lentils) |
| Commercial Meat Replacements |
High (ultra-processed) |
High (often complete or near-complete) |
Sometimes fortified (B12, Iron, Zinc) |
Very “meaty” taste/texture; convenient; can help transition from meat |
Often high sodium, refined oils, additives; may be higher saturated fat (e.g., coconut oil); calorie-dense |
Best as an occasional convenience option rather than a daily staple |
