Textured vegetable protein (TVP), dry
Defatted soy that rehydrates to about 3x its weight, making a cheap mince substitute (typical label values).
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Textured vegetable protein, dry for gym-goers
Per 100 g, textured vegetable protein (tvp), dry provides 330 kcal, 52 g protein, 33 g carbohydrate (17 g fiber, 16 g sugars) and 1.2 g fat (0.1 g saturated). At 15.8 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1/4 cup dry, about 24 g) comes to roughly 79 kcal and 12.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Textured vegetable protein, dry
Textured vegetable protein, or TVP, is defatted soy flour extruded into dry granules or chunks. The numbers here are for the dry product: around 52 g of protein and 17 g of fiber per 100 g (typical label values). Until you rehydrate it, it's far more concentrated than tofu or cooked beans.
In a gym diet
Cheap, lean and shelf-stable, TVP is a budget favorite for vegan and flexitarian lifters. It gives complete soy protein and passes for mince. A quarter-cup dry portion is small, so most people use a half-cup or more when a meal is built around it. With so little fat it's excellent on a cut, and you can stretch minced meat with it to add fiber and cut cost. All that fiber helps keep you full, too.
Preparation and cooking
Rehydrate it in hot water or broth for 5 to 10 minutes. It takes up roughly two to three times its weight in liquid, so 25 g dry becomes around 75 g ready to use. Always log the dry weight, since that's what these numbers describe. After soaking, brown it in a pan or simmer it in sauce like ground meat.
Buying and storage
Buy plain, unflavored TVP; pre-seasoned mixes may add salt and flavor enhancers. Airtight in a cool, dry cupboard it keeps a year or more. Once rehydrated, treat it like cooked food and refrigerate it.
Things to watch
TVP is soy, so it's off-limits with a soy allergy. The fiber is high, and very large portions can cause bloating if your diet is normally low in fiber. Increase the amount gradually and drink enough water.
Meal ideas
- Vegan bolognese with rehydrated TVP, crushed tomatoes, onion and garlic over spaghetti.
- TVP chili with kidney beans, peppers, cumin and smoked paprika, served with rice.
- Half-and-half beef and TVP tacos for a leaner, higher-fiber mince filling.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (69%), Iron (51%), Potassium (51%), and Zinc (23%).
Good source (10–19% DV per 100 g): Calcium (18%).
How it ranks among 16 Plant Protein
| Protein per 100 kcal | 15.8 g | #3 of 16 |
| Protein per 100 g | 52 g | #2 of 16 |
| Fiber per 100 g | 17 g | #1 of 16 |
| Lowest calories per 100 g | 330 kcal | #15 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Seitan (prepared wheat gluten)
141 kcal · P 25 · C 6 · F 2
→Tofu, firm (calcium-set, raw)
144 kcal · P 17.3 · C 2.8 · F 8.7
→Vital wheat gluten (dry flour)
370 kcal · P 75.2 · C 13.8 · F 1.9
→Tofu, silken, firm
62 kcal · P 6.9 · C 2.4 · F 2.7
→Soybeans, mature (boiled, cooked)
172 kcal · P 18.2 · C 8.4 · F 9
→Tempeh
192 kcal · P 20.3 · C 7.6 · F 10.8
Compare Textured vegetable protein, dry with Seitan (prepared wheat gluten) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in textured vegetable protein, dry?
Textured vegetable protein (TVP), dry has about 330 kcal per 100 g, or roughly 79 kcal per 1/4 cup dry (24 g).
How much protein is in textured vegetable protein, dry?
About 52 g of protein per 100 g and 12.5 g per 1/4 cup dry. That works out to 15.8 g per 100 kcal, so it's a very protein-dense food.
Is textured vegetable protein, dry good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
How much does TVP expand when rehydrated?
It usually absorbs about two to three times its dry weight in liquid, so a quarter-cup dry turns into roughly three-quarters of a cup ready to cook. Calories and protein don't change. Only water is added.
Is TVP a processed food to avoid?
It's processed in the sense that soy flour is defatted and extruded, but plain TVP has no added fat or sugar. It keeps soy's complete protein and much of its fiber and minerals. Plain TVP fits a balanced diet fine; check the sodium on seasoned blends.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.