Now it's all about the tofu sausage
The world of meat substitutes is now diverse and varied. The market has grown enormously in recent years. The products usually aim to come close to the properties of meat or fish, whether in terms of nutritional content, texture and consistency, flavour or appearance. The main nutrient required is protein, also known as egg white. This can be obtained from various sources. What are the most common meat substitutes currently available and what is their protein and fat content?
The classic from the soya bean and other pulses
The most well-known meat substitute is made from soya milk: tofu. It has a soft, smooth consistency and is therefore not really similar to meat. The flavour is also rather neutral, making tofu very versatile. Dredged in flour and fried with soya sauce, it tastes wonderfully crispy. It can also be prepared as a dessert in a cream or a tiramisu (works well with the smoother silken tofu). Tofu provides around 8 to 12 grams of protein and 4 grams of fat per 100 grams. Tempeh is also made from soya, more precisely from fermented soya beans.
Sliced and fried, tempeh does not necessarily score points for its appearance, but rather for its nutty flavour, which is not reminiscent of meat. There are other products made from pulses such as chickpeas, lentils, lupins, peas and so on on the supermarket shelves. The nutritional values of these products vary greatly in terms of protein and fat content. Lupin products are usually very high in protein, while products made from chickpeas contain less protein but more carbohydrates. The latest product on the market is called «planted» and consists largely of pea protein. Depending on the product, the flavour and consistency are strongly reminiscent of chicken or pulled pork. 100 grams of «planted chicken nature» contain 24 grams of protein and 2.9 grams of fat.
Meat-like products based on cereals and moulds
Meat substitutes made from grain include seitan, for example, which is based on wheat protein (gluten). Seitan has an elastic, meat-like consistency and cuts a fine figure in a «Geschnetzelt», pressed as a sausage or as a burger. The nutritional values of seitan vary depending on how it is produced. Generally speaking, seitan is low in fat (2 to 5 grams of fat per 100 grams) and high in protein (at least 20 grams per 100 grams).
Quorn is a brand name for a product made from fermented mould, often supplemented with another protein (e.g. milk protein). Quorn is similar in appearance and flavour to chicken meat. The protein content is around 13 grams per 100 grams and the fat content is around 2 grams per 100 grams. As with meat products, the natural variant is also preferable for meat substitutes. As soon as a product is marinated, deep-fried, breaded or stuffed, it contains more fat and is therefore higher in calories.
The breaded Quorn schnitzel with mozzarella filling has over 10 grams more fat per 100 grams than Quorn without any additives. If the protein content of meat substitutes is 15 grams or more, the product can compete with various meat products. Just like sausages containing meat, vegetarian sausage products contain less protein than a vegetarian Nature schnitzel, «planted sliced meat» or even a «real» chicken breast. Studies show that the consumers of meat substitutes range from meat eaters to vegetarians. There are people who want to consume less meat for ecological or ethical reasons. Quorn as a substitute for chicken breast or seitan in sausage form can satisfy such needs. Thanks to their similar flavour and appearance, it is easier to give up real meat.
Imitations are popular - but not with all vegetarians
It has been shown that imitation meat products that come very close to real meat are more popular than other, less similar products. One of the reasons for this is that consumers consider meat to be healthy and valuable, and therefore similar products are too. Health benefits are therefore written large on the packaging (e.g. high in protein, low in fat and low in carbohydrates). Furthermore, imitations help to ensure that products are recognised and that the preparation of the products is familiar.
Other people do not like meat and sausage products. For these people, imitation meat, which is confusingly similar, can be rather alienating and repulsive, as they deliberately do not want to eat meat and do not miss it. For these people, too, there are products on the market that are similar to meat in terms of nutrients, but are otherwise very different from meat.
You should pay attention to this:
- Short lists of ingredients indicate a minimally processed product with few unnecessary additives.
- Prefer natural meat substitutes; breaded, deep-fried, stuffed or marinated products usually have a high fat content.
- Make the menu plan varied, different products (whether vegetarian or with meat) allow a sufficient protein intake.
- Protein content: A meat substitute should provide 15 grams or more protein per 100 grams in order to compete with meat.
- Fat content: A low-fat meat substitute has 1 to 5 grams of fat per 100 grams, a medium fat content is between 5 and 10 grams per 100 grams. You can favour nutritional values in these ranges
