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| Title: What Is TVP, and Is It Good for You? | |
| Textured vegetable protein, also known as TVP, is a meat substitute featured in many vegetarian products. You may also have noticed it on the shelves of supermarkets or health food stores. | |
| Its unique texture and mild flavor make it a great addition to sauces, plant-based chili mixes, and veggie burgers. It’s also used to bulk up and add extra protein to meat-based dishes. | |
| Still, despite its widespread use, you may be unsure exactly what TVP is and how it may impact your health. | |
| This article takes a look at what TVP is, how it’s made, and whether it’s good for you. | |
| What is TVP? | |
| Despite what its name implies, textured vegetable protein is typically made from soybeans rather than vegetables. | |
| It’s produced during the process of making soybean oil . Once the oil is extracted from the soybeans, a high protein paste remains. This paste is pushed through a hot nozzle to form different shapes — such as nuggets, strips, or flakes — and then dehydrated. | |
| Although TVP is most commonly made from soy, it can also be made from other ingredients, including: | |
| wheat | |
| oats | |
| cottonseed | |
| Before using TVP, you need to rehydrate it with hot water or broth. Then, it’s easy to use as a plant-based alternative to ground meat in dishes like meatballs, burgers patties, or chili. | |
| Even if you don’t follow a plant-based diet, you can still add TVP to your meals to add texture and nutrients. | |
| TVP is typically made from soybeans during the process of making soybean oil. Rehydrate it before use and add to both vegetarian and meat recipes. | |
| Nutrition facts | |
| TVP is low in calories and rich in important nutrients like protein and fiber. | |
| It also contains several other essential nutrients, including: | |
| copper | |
| folate | |
| magnesium | |
| thiamin | |
| A 1/4-cup (17-gram) serving of dry TVP contains ( 1 ): | |
| Calories: 56 | |
| Protein: 9 grams | |
| Fat: 0.2 grams | |
| Carbs: 6 grams | |
| Fiber: 3 grams | |
| Copper: 77% of the daily value (DV) | |
| Folate: 13% of the DV | |
| Magnesium: 12% of the DV | |
| Thiamine: 10% of the DV | |
| Phosphorus: 9% of the DV | |
| Iron: 9% of the DV | |
| Potassium: 9% of the DV | |
| Vitamin B6: 6% of the DV | |
| TVP is loaded with copper , a mineral that plays a central role in iron metabolism and brain health ( 2 ). | |
| It’s also high in folate, which is a water-soluble vitamin necessary for the production of DNA ( 3 ). | |
| Plus, it provides a hearty dose of magnesium in each serving, a mineral involved in more than 300 enzymatic reactions in your body ( 4 ). | |
| TVP is low in calories but high in protein, fiber, and several important vitamins and minerals. | |
| Potential benefits | |
| Thanks to its impressive nutrient profile, TVP may offer several health benefits. | |
| TVP is a great source of protein , packing 9 grams into each 1/4-cup (17-gram) serving of the dry product ( 1 ). | |
| Protein plays a crucial role in many aspects of your health. It’s especially important for ( 5 ): | |
| tissue repair | |
| wound healing | |
| muscle growth | |
| What’s more, it can benefit weight loss, as it helps regulate your appetite and keeps you feeling full for longer ( 6 ). | |
| TVP can be particularly useful for those following a vegan and vegetarian diet who have difficulty getting enough plant-based protein ( 7 ). | |
| With 3 grams of fiber in every serving, TVP is an excellent way to bump up your fiber intake when added to your diet ( 1 ). | |
| Fiber slows the absorption of sugar in your bloodstream. This can help stabilize your blood sugar levels after you eat ( 8 ). | |
| It can also promote regularity, decrease your appetite, and help keep your cholesterol levels in check to support heart health ( 9 ). | |
| Additionally, fiber can enhance the health of your gut microbiome — the healthy bacteria in your gut — which can impact everything from digestive health to immune function ( 10 ). | |
| TVP is typically made from soybeans, which have long been studied for their speculated heart health benefits. | |
| In particular, soy protein has been shown to reduce cholesterol and triglyceride levels, both of which are risk factors for heart disease ( 11 ). | |
| In fact, a review of 17 studies linked regular consumption of soy with a lower risk of heart disease and stroke ( 12 ). | |
| In another review, eating at least 25 grams of soy protein per day was found to decrease blood pressure levels in postmenopausal women ( 13 ). | |
| TVP is high in protein and fiber and could help support heart health. | |
| Potential downsides | |
| Although TVP can be made from several different ingredients, it’s typically made from soy. | |
| Soy is one of the most common allergens. If you have a soy allergy, consuming soy-based products can cause serious side effects, including anaphylaxis, which can be life threatening ( 14 ). | |
| It’s also worth noting that the majority of soy grown in the United States is genetically modified ( 15 ). | |
| Studies show that genetically modified foods are safe to eat. Still, some people choose to limit their intake of genetically modified ingredients due to concerns about the potential long-term effects on health ( 16 ). | |
| So, while it’s fine to enjoy TVP from time to time, aim to pair it with other nutritious protein sources in your diet. | |
| TVP is often made from soy, a crop that’s often genetically modified and is a common allergen. Aim to pair TVP with other sources of protein in your diet. | |
| The bottom line | |
| TVP is a product made from soybeans. It’s often used to enhance the texture and nutritional content of dishes. | |
| In addition to being highly nutritious and rich in fiber and protein, it could also support heart health and protect against heart disease and stroke. | |
| However, it’s not suitable for those with an allergy to soy products and — like all other foods — should be enjoyed as part of a balanced, varied diet. | |
| Try this today: I love mixing a bit of TVP into homemade breakfast scrambles, stuffed peppers, and pasta sauces. Be sure to combine it with other plant-based sources of protein in your diet — like tofu, tempeh, lentils, and legumes — to maximize the potential health benefits. | |
| References: | |
| https://www.healthline.com/nutrition/soybean-oil | |
| https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients | |
| https://www.healthline.com/health/heavy-metal-good-for-you-copper | |
| https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Copper-HealthProfessional/ | |
| https://www.ncbi.nlm.nih.gov/books/NBK554487/ | |
| https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/ | |
| https://www.healthline.com/nutrition/20-delicious-high-protein-foods | |
| https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients | |
| https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26797090/ | |
| https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/ | |
| https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31690027/ | |
| https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber | |
| https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients | |
| https://www.ncbi.nlm.nih.gov/books/NBK559033/ | |
| https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/ | |
| https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29902436/ | |
| https://www.healthline.com/health/heart-disease | |
| https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/ | |
| https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28067550/ | |
| https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28675204/ | |
| https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24425446/ | |
| https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5020710/ | |
| https://www.ncbi.nlm.nih.gov/books/NBK424534/ | |
| https://www.healthline.com/nutrition/protein-for-vegans-vegetarians | |
| https://www.healthline.com/health/allergies/soy | |