Temph: A low-fat food made from cultured soybeans and brown rice. 1 oz. contains 5.25 grams of protein. Fat content is 3%. Temph I have found to be dry and picks up marinades very well. Some producers are White Wave, Turtle Island Foods, Inc. wwwtofurky.com and Lean Green Foods.
Tofu: A soybean curd, providing an excellent cholesterol-free source of protein. 1 oz. contains 3.1 grams of protein. Tofu usually has many suppliers and has a high fat content but White Wave makes a fat reduced tofu with 6% fat.
Seitan: A hearty food made from whole wheat. 1 oz. contains 9.4 grams of protein. Fat content is 2%. The texture of seitan is similar to that of chicken or veal. Some producers are White Wave and Grand Life. I have seen a dry mix for sale in health food stores.
Soy Cheese: A lot of soy cheeses melt like wax and have a non cheese dominating flavor. I have come across a brand that I find is an excellent quality and the name is Soy-Sation produced by Lisanatti. 1 oz. contains 7 grams of protein. Fat content is 6%.
Soy Protein: A good processed soy protein burger is the Boca burger. 1 oz. contains 4.4 grams of protein. Fat content is 1%.
Soy Beans: Cooked, boiled greeen soy beans have 3.7 grams of protein per 1 oz. They have a nutty flavor and are a great snack food, shelling them out of their pod like peanuts.
Lentils: Cooked 1 oz. contains 2.4 grams of protein.
Red Beans: Mature, cooked, boiled, 1 oz contains 2.7 grams of protein. Most other beans run in this same range with their protein content.
Soy Milk: Eden Soy extra is a milk fortified with Beta Carotene, vitamins B12, E, D, and Calcium. 1 oz. contains 1.25 grams of protein. Fat is 6%.
My research was done using food labels,"The California Nutritional Book" and http://www.nal.usda.gov/fnic/foodcomp/
For more information contact me at;
Email: mas@maui.net