Meat, fish, and eggs
Textured soy protein (TVP)
Textured soy protein (TVP) packs 366 kcal into 100 g (3.5 oz), so a typical 34 g (1 oz) serving already adds up to about 124 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 4 out of 5
| Starting point | +1 |
|---|---|
| High energy density: 366 kcal/100 g | −1 |
| Protein: 14.0 g/100 kcal | +2 |
| Fiber: 4.8 g/100 kcal | +2 |
| Solid food with 6.2 g of water, under 70 | 0 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 5 primary
- Data
- USDA FDC 2707451
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 124 kcal per serving
- 366 kcal per 100 g (3.5 oz)
- Protein
- 17.4 g per serving
- 51.1 g per 100 g (3.5 oz)
- Carbohydrates
- 11.2 g per serving
- 32.9 g per 100 g (3.5 oz)
- of which sugars
- 5.6 g per serving
- 16.4 g per 100 g (3.5 oz)
- Fiber
- 6 g per serving
- 17.5 g per 100 g (3.5 oz)
- Fat
- 1.1 g per serving
- 3.3 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0.1 g per 100 g (3.5 oz)
- Water
- 2.1 g per serving
- 6.2 g per 100 g (3.5 oz)
Source: USDA FoodData Central (FNDDS 2021-2023): Textured vegetable protein, dry (FDC ID 2707451), accessed October 5, 2026.
A typical 34 g (1 oz) serving provides about 124 kcal, 17.4 g of protein, and 6 g of fiber.
What it is and how to eat it
Textured soy protein, or TVP, is a dry soy product sold as fine or coarse granules and soaked in water or broth before cooking; the Dictionary of Americanisms records soya for soja (soy) in Guatemala, Honduras and Nicaragua. This page uses USDA's dry textured vegetable protein, with 366 kcal, 51.1 g of protein and 17.5 g of fiber per 100 g, and it absorbs water when rehydrated, so per gram of finished dish the energy is much lower.
Half a cup dry, 34 g by USDA's measure, provides 17.4 g of protein, 6.0 g of fiber and 124 kcal, and once rehydrated it is used like ground beef in picadillo, tinga or meatballs. The 2025 nutrition advisory on GLP-1 therapy lists legumes among the proteins to prioritize and suggests eating the protein part of a meal first. It is high in fiber and, like other legumes, can cause gas, so it usually sits better to start with a small amount, mixed with meat or vegetables, and to drink water through the day.
What the evidence says
With 17.5 g of fiber per 100 g it exceeds the 6 g the EU requires for a "high fiber" claim, and protein provides 56% of its energy, far above the 20% required for a "high protein" claim (Regulation (EC) No 1924/2006). In 2010 EFSA concluded that a cause and effect relationship has not been established between eating soy protein and lowering LDL cholesterol, when it reviewed the health claim requested by manufacturers' associations.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about textured soy protein (TVP)
How much protein is in a 34 g (1 oz) serving of textured soy protein (TVP)?
100 g (3.5 oz) of textured soy protein (TVP) has 51.1 g of protein. A typical 34 g (1 oz) serving has about 17.4 g of protein. That is 14 g of protein per 100 kcal, which is why it carries our “High in protein” tag.
How many calories does a 34 g (1 oz) serving of textured soy protein (TVP) have?
100 g (3.5 oz) of textured soy protein (TVP) has 366 kcal. A typical 34 g (1 oz) serving has about 124 kcal. That is a high energy density.
Does textured soy protein (TVP) have fiber?
100 g (3.5 oz) of textured soy protein (TVP) has 17.5 g of fiber. A typical 34 g (1 oz) serving has about 6 g of fiber. It carries our “High in fiber” tag.
Is textured soy protein (TVP) filling?
Yes, fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. Calculation: 1 (base) − 1 (high energy density: 366 kcal/100 g) + 2 (protein: 14.0 g/100 kcal) + 2 (fiber: 4.8 g/100 kcal) + 0 (solid food with 6.2 g of water, under 70) = 4. It is an estimate based on its composition, not a measurement in people.
What should I know about textured soy protein (TVP) on a GLP-1 medication?
Based on our tags, this is what matters about textured soy protein (TVP) on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of textured soy protein (TVP)?
We use 34 g (1 oz) as a typical serving. That amount provides about 124 kcal, 17.4 g of protein, and 6 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Textured vegetable protein, dry (FDC ID 2707451).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "soya" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on the substantiation of a health claim related to soy protein and reduction of blood cholesterol concentrations pursuant to Article 14 of the Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(7):1688. doi:10.2903/j.efsa.2010.1688.accessed .