TVP is defatted soy flour cooked under pressure. Per 100 g dry: 41.7 g protein. A 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) confirmed soy protein matches dairy for muscle outcomes. TVP rehydrates to 2–3× its dry weight — log the rehydrated portion, not the dry flakes. Used as a ground-meat replacement in tacos, chili, and bolognese.
How should I track Meat extender?
Meat extender is high in iron. When tracking Meat extender, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.