Alternative proteins

Meat analogues are a useful source of high biological value (HBV) protein, particularly for vegetarians. They also contain some fibre and are low in fat, particularly saturated fat. 

Consuming 25g of soya protein per day can help to lower blood cholesterol levels.

Tofu, tempeh, miso and soya sauces contain HBV protein, calcium, iron, thiamin, riboflavin and niacin.

Textured vegetable protein (TVP) contains HBV protein. It is usually fortified with vitamin B12 - a vital vitamin for vegans because B12 is naturally only found in animal sources.

Soya milk and soya dairy products have a lower fat content than cows milk, and lower saturated fat content. They are usually fortified with vitamins D and B12 and calcium. Soya oil and margarine are high in polyunsaturates.

Myco-protein, known as quorn, is naturally low in fat, contains very few calories, no cholesterol and is a source of essential dietary fibre. Quorn is a source of protein, biotin, fibre, iron and zinc and is low in saturated fat.