The Wholesome World of Plant-Based Meat Alternatives: A Comprehensive Analysis

In recent years, the surge in popularity of plant-based meat alternatives has been remarkable. These alternatives are capturing people's attention for various reasons: their mouth watering taste, positive environmental impact, and the ethical questions they raise about traditional animal farming practices. But how do these plant-based options measure up in terms of their nutritional profiles and benefits?

In this blog post, we explore three famous plant-based meat alternatives working together with GoodFoodPeople: Tindle, Fable, and Karana. We'll look at what they're made of, their nutrition, and the vitamins and minerals they provide. It's essential to note that while these alternatives are considered processed, it doesn't automatically mean they are less healthy.


About Fable, TiNDLE and Karana, the Plant-Based Meat Alternatives


offers a unique plant-based meat alternative made from mushrooms that delights your taste buds with its delicious flavor and tender texture, similarly, to slow-cooked beef. Also, It's crafted from shiitake mushrooms, which provide a savory experience, just like meat.


takes on the challenge of recreating the classic chicken experience without the use of GMO ingredients. With a minimalistic approach, TiNDLE only contains nine ingredients in its recipe, ensuring a crunchy bite, free from the undesirable sponginess which often associated with fast-food chicken patties.


in its quest for sustainability and culinary innovation, introduces KARANA™ MINCED jackfruit meat. Crafted from young jackfruit, this product serves as a substitute for traditional ground meat in a wide array of dishes. Moreover, beyond its gastronomic merits, Karana is on a mission to support farmers by repurposing a previously under-commercialized crop, thereby reducing the wastage of jackfruit, which has plagued Sri Lanka's agricultural landscape.


Ingredients: A Closer Look

Let's closely examine the ingredients of these Plant-Based Meat Alternatives and their impact on your health.

1. Plant-based meat alternative: Tindle

Ingredients: Water, Texturized Protein (Soy, Wheat Gluten, Wheat Starch), Lipi™ (Sunflower Oil, Natural Flavoring), Coconut Oil, Methylcellulose, Oat Fiber.
  • Texturized Protein (Soy, Wheat Gluten, Wheat Starch): A blend of soy and wheat proteins provides a high-quality protein source. Soy protein is rich in essential amino acids, and wheat protein adds texture. As a result, these proteins can support muscle health and provide a sense of fullness.
  • Lipi™ (Sunflower Oil, Natural Flavoring): Sunflower oil contributes heart-healthy monounsaturated fats and vitamin E, which acts as an antioxidant. Furthermore, Natural flavorings enhance taste without added chemicals.
  • Coconut Oil: While high in saturated fats, coconut oil's unique fatty acids, like lauric acid, may have potential health benefits, such as improving cholesterol levels. In moderation, it can be a valuable source of healthy fats.
  • Methylcellulose: Methylcellulose is a natural thickening agent made from cellulose, which comes from plants. You can think of it as a plant-based alternative to egg white when used in cooking and baking.
  • Oat Fiber: Adds dietary fiber, hence, supports digestive health, helps maintain blood sugar levels, and contributes to a feeling of fullness.

2. Plant-based meat alternative: Fable

Ingredients: Mushroom (45%) (naturally occurring Sulphites), Water, Coconut Oil, Soy Protein Isolate, Canola Oil, Tapioca Flour, Gluten-Free Soy Sauce, Salt, Yeast Extract, Spices.

  • Mushroom (45%) (naturally occurring Sulphites): Mushrooms are low in calories and a source of essential nutrients like vitamin D and selenium. It also provides unique umami flavor.
  • Coconut Oil: Adds richness and flavor. However, this product should be used in moderation because of its high saturated fat content.
  • Soy Protein Isolate: A high-quality protein source that may help lower cholesterol levels and support muscle health. Soy protein is also rich in antioxidants.
  • Canola Oil: Contains heart-healthy monounsaturated fats and omega-3 fatty acids, which can benefit cardiovascular health.
  • Tapioca Flour: A gluten-free thickener as well as a texture enhancer.
  • Gluten-Free Soy Sauce (Water, Soybeans, Salt, Sugar, Corn Starch): It adds a savory and umami-rich flavor to dishes. Gluten-free soy sauce is an excellent alternative for those with gluten sensitivities or allergies because it does not contain wheat-derived gluten.
  • Salt: Enhances flavor but should be consumed in moderation. Singapore's HPB recommended a daily sodium intake of less than 2,000 milligrams (mg) for the general adult population. Fable contains 496g/100g.
  • Yeast Extract: A natural flavor enhancer without added sodium.
  • Spices (White Pepper, Mushroom Powder, Black Pepper): Add depth of flavor without excessive sodium.


3. Plant-based meat alternative: Karana

Ingredients: Jackfruit (young jackfruit, water), Water, Pea Protein, Expeller-Pressed Canola Oil, Methylcellulose, Salt, Yeast Extract, Vegetable Juice (Color), Citric Acid.

  • Jackfruit (young jackfruit, water): Jackfruit is naturally low in calories and contains dietary fiber, which aids digestion and promotes feelings of fullness.
  • Pea Protein: A high-quality plant-based protein source, pea protein is rich in essential amino acids, supporting muscle health and providing a sense of satiety.
  • Expeller-Pressed Canola Oil: Contains heart-healthy monounsaturated fats and omega-3 fatty acids, offering cardiovascular benefits.
  • Methylcellulose: Methylcellulose is a natural thickening agent made from cellulose, which comes from plants. You can think of it as a plant-based alternative to egg white when used in cooking and baking.
  • Salt: Salt enhances flavor but one should consume it in moderation.
  • Yeast Extract: Adds savory flavor without excessive sodium.
  • Vegetable Juice (Color): Provides natural coloring without artificial additives.
  • Citric Acid: A natural acidifier that also acts as a preservative.


Nutrition Facts: A Comparative Analysis

Now, let's compare the nutrition facts of these plant-based meat alternatives with commonly consumed animal proteins (per 100g):


Micronutrient Comparison: Meeting Your Needs

  • Protein: Fable offers around 10.7 grams of protein per 100 grams, demonstrating its potential as a plant-based protein source. Karana provides 8 grams of protein, contributing to a balanced diet. While these amounts are lower than those found in animal-based options like raw chicken breast (27.3 grams), raw salmon (22.4 grams), and raw beef (25.9 grams), it's important to note that Tindle stands out with a competitive 17 grams of protein, approaching the protein content of raw chicken breast. The differences in protein amounts highlight that there are more plant-based choices available now. These options can help meet your nutritional needs and are good for the environment.
  • Calcium: Fable and Karana provide a significant amount of calcium (125mg and 54mg, respectively), especially when compared to chicken and beef. For reference, the Recommended Daily Allowance (RDA) for calcium in Singapore is 1000mg for adults.
  • Iron: Fable and Karana contain substantial iron content, approaching the levels found in beef (2mg, 3mg, and 2.4mg, respectively). The RDA for iron in Singapore is 8mg for adult males and 18mg for adult females.
  • Potassium: Karana stands out with a higher potassium content than the other alternatives, contributing significantly to the daily potassium requirements of 1600 to 2000 mg per day.


Why is plant-based meat alternative a healthy option? 

Based on the nutritional data, it's clear that these plant-based meat alternatives can be a nutritious addition to your diet. They are crafted using natural ingredients to replicate meat-like textures and flavors, while also providing a valuable source of protein, healthy fats, and essential nutrients. It's important to remember that a balanced diet, featuring a variety of natural foods, is essential for meeting all your nutritional needs. In conclusion, options like Tindle, Fable, and Karana are made with all-natural ingredients and offer a delicious and nutritious choice for those looking to incorporate more plant-based foods into their diet


Sample recipes using these Plant-Based Meat Alternatives:




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