Nutritional Battle: Turkey Roasts vs. Plant-Based Alternatives

People are progressively adopting plant-based diets not only for health and ethical reasons but also for sustainability. While plant-based diets are often associated with minimally processed foods like whole grains, fruits, vegetables, legumes, nuts, and seeds, modern versions frequently include ultra-processed foods. Many still seek meat-like textures and flavors, especially during the holidays, leading to a growing market for plant-based meat alternatives.

Discussions about the health benefits of plant-based meat alternatives are ongoing, as these products often fall under the ultra-processed category according to the NOVA classification system.

Ultra-processing generally involves extensive processing that alters the nutritional composition and physical structure of whole foods. Ultra-processed foods are typically high in saturated fats, added sugar or artificial sweeteners, salt, and additives, and excessive consumption of these foods is linked to increased risk of cardiovascular disease, obesity, type 2 diabetes, cancer, and other health issues.

However, not all ultra-processed foods are nutritionally equivalent. The NOVA system classifies based on processing extent rather than nutrient profiles, leading to misunderstandings about their health value.

A recent study published in the Canadian Journal of Cardiology found that plant-based meat substitutes can improve cardiovascular risk factors like cholesterol and body weight. While these alternatives may not directly lower LDL cholesterol or excess weight, replacing regular meat with plant-based options in the context of a balanced diet may help lower total and LDL cholesterol levels and support weight maintenance.

Plant-based meat substitutes vary widely in nutritional value and ingredients, which can make generalized evaluations potentially misleading. Since turkey roasts are often a centerpiece during major U.S. holidays like Thanksgiving and Christmas, the Healthnews team focused specifically on this product category. We analyzed popular plant-based turkey roast options and compared their nutritional value to regular turkey meats.

So, do vegan alternatives offer more health benefits than traditional meat-based turkey roasts?

Nutritional analysis

If you would like more context, you can start by reviewing the report’s Methodology section. This section provides the reviewed product list and detailed information on how we conducted our analysis.

Below is a visual summary of our findings. Each analyzed nutritional fact is represented by a separate graph.

To provide more practical insights, the following visual illustrates how the roasts’ nutritional facts align with U.S. dietary guidelines regarding daily values per serving. For a more straightforward interpretation of the data, refer to the legend.

Saturated fat content

Health authorities recommend limiting saturated fat intake due to its association with cardiovascular disease.

Among the products analyzed, Vegetarian Plus Vegan Roast has the highest saturated fat content at 2.3 g per serving, nearly double the average for meat-based turkey roasts (1.2 g). In contrast, Tofurky’s plant-based roast contains only 0.8 g of saturated fat per serving, the lowest of all options.

The U.S. dietary guidelines recommend limiting saturated fat to 10% of daily calories, equating to about 22 g per day for a standard 2,000 kcal diet. Tofurky’s roast is low in saturated fat since it contributes just 3.5% of this daily limit per serving. Other roasts, including the meat-based one, range from 5–10% per serving of the recommended maximum daily intake. However, these levels in a meal are generally not considered high.

Notably, there is no significant difference in saturated fat content between plant-based roasts and the meat-based option’s average. However, the nature of saturated fat differs by source, which can potentially impact long-term health in different ways.

Sodium content

While small amounts of sodium are essential for physiological functions, it can increase blood pressure and the risk of cardiovascular disease in the long term when consumed in excess.

The Field Roast product contains the highest sodium content (757 mg per serving size), significantly more than the average meat-based turkey roast (545 mg). Other vegan roasts provide between 400 mg and 551 mg of sodium per serving.

The U.S. dietary guidelines recommend a maximum daily sodium intake of 2,300 mg for those aged 14 and older. All evaluated meat-based and vegan roasts, except the 365 by Whole Foods Market option, are high in sodium.

For instance, one serving of Field Roast contributes 33% of the daily sodium limit. For those cautious about sodium intake, smaller portions or lower-sodium options, like the 365 by Whole Foods Market roast (17% of the recommended daily intake per serving), may be better choices.

Added sugar content

Excessive added sugar intake has been linked to an increased risk of obesity, diabetes, and cardiovascular disease. Thus, it is unsurprising that the U.S. dietary guidelines limit added sugar to less than 10% of calories per day, corresponding to a maximum of 50 g (around 12 teaspoons) of added sugar daily in a standard 2,000 kcal diet.

Among all vegan roasts, only the 365 by Whole Foods Market’s roast contains added sugar (2.4 g per serving). Compared to the average value of analyzed commercially available meat-based turkey roasts (0.3 g), this vegan option provides eight times more added sugar. Nevertheless, all roasts analyzed remain low in sugar, contributing less than 5% of the daily limit in a standard 2,000 kcal diet.

Dietary fiber content

Dietary fiber is a macronutrient with various potential health benefits, including its crucial role in gut health and digestion.

Plant-based turkey roasts contain dietary fiber ranging from 2.3 g to 4.5 g per serving, while the average meat-based option provides no dietary fiber. Field Roast’s product has the highest fiber content (4.5 g per serving), contributing up to 16% of the daily recommended intake of 28 g in a standard 2,000 kcal diet. Other vegan roast alternatives include slightly smaller amounts of dietary fiber (around 2–3 g per serving).

While plant-based roasts can contribute to daily fiber needs, adequate intake of whole foods like fruits, vegetables, seeds, and nuts contributes more significantly to the daily fiber needs while also providing various vitamins and minerals.

Protein content

Dietary protein sources are essential for many vital body functions. They provide amino acids, the essential building blocks for growth and repair.

The protein content in vegan roasts ranges from 15 g to 26 g per serving, comparable to the 21 g of protein per serving in an average meat-based turkey roast. Tofurky's vegan roast leads with over 26 g of protein per serving, while the 365 by Whole Foods Market plant-based option provides the least amount, around 15 g per serving.

A standard 2,000 kcal diet should supply 46 g of protein per day, with protein intake generally recommended to constitute 10–35% of total daily calories. All roasts contribute significantly to daily protein needs since they provide from 33% to 57% of the recommended protein daily intake in a 2,000 kcal diet. However, it is important to remember that individual protein daily needs can differ based on various factors such as physical activity, age, and overall health.

Vitamin and mineral content

All roasts analyzed contain no added vitamin D per serving.

Vegan roasts provide significantly more calcium, ranging from 34 mg to 69 mg per serving, than meat-based roasts (2 mg per serving). Tofurky’s roast provides the highest calcium content. However, it only supplies the body with 7% of the recommended daily calcium intake in a standard 2,000 kcal diet. All roasts, except for Tokurfy’s and 365 by Whole Food Markets’ options, are considered low in calcium.

Plant-based roasts contain higher amounts of iron than meat-based roasts, averaging only 0.7 mg per 113 g serving. The 365 by Whole Foods Market roast provides 3 mg of iron, contributing 16% of the daily value in a standard 2,000 kcal diet. On the contrary, meat-based roasts contain less than 5% of the daily recommended value and thus can be considered low in iron.

Tofurky’s roast contains the highest amount of potassium, with 692 mg per serving (27% of the daily value), making it high in potassium. In contrast, the Vegetarian Plus Vegan Roast has the lowest potassium content at 90 mg per serving (3.5% of the daily value). Meat-based roasts, on average, provide 247 mg of potassium per serving, contributing to around 10% of the recommended daily intake with a standard 2,000 kcal diet.

Calorie content

Plant-based turkey roasts contain significantly more calories per serving than meat-based roasts, which average around 124 kcal. Trader Joe's and Field Roast vegan products provide more than double the calories of the average value of meat-based turkey roast.

Vegan roasts contribute 10–14% of calories of a 2,000 kcal diet per serving, while meat-based roasts, on average, provide only 6%. The higher calorie content in plant-based roasts is likely due to added starch and oils generally used to improve a meal's flavor and texture. It may be supported by the fact that, on average, plant-based roasts contain significantly more total fat and total carbohydrates than regular turkey roasts.

Nutritional overview: turkey roast vs. vegan alternatives

To provide a broader perspective, the Healthnews team compared the average daily values of plant-based turkey roasts and regular meat-based turkey roasts for each nutritional fact per 113 g serving size, based on a standard 2,000 kcal diet. The graphs below represent summarized results.

The content of less beneficial ingredients, such as saturated fat, added sugar, and sodium, is similar per serving between meat-based turkey roasts and vegan alternatives. While saturated fat and added sugar per serving are not considered high, both options are high in sodium, based on average values.

Regarding essential nutrients, the protein content is comparable between the two since meat-based turkey roasts, on average, provide 45% of the recommended daily protein value, and vegan roasts offer 47%.

However, dietary fiber content differs significantly. Meat-based roasts provide no fiber, while vegan options, on average, supply 11% of the daily recommended intake per serving. However, while both plant-based and meat-based roast products contain relatively high amounts of protein, certain amino acids in plant-based roasts can be present in lower quantities.

Neither meat-based nor vegan roasts provide added vitamin D. On average, both types offer similar potassium levels, contributing 10–12% of the daily requirement for an adult.

An average vegan roast contains significantly more calcium than a meat-based roast. However, both options can be considered low in calcium, as they provide less than 5% of the daily value.

Also, on average, plant-based roasts offer three times more iron (12% of the daily value) than meat-based roasts (4% of the daily value). However, iron is generally better absorbed by the body from animal-based foods than from plant-based ones.

Based on our research, plant-based turkey roasts may offer more health benefits on average since they contain higher amounts of certain essential ingredients, including dietary fiber, calcium, and iron.

Please note that the scope of our analysis is limited to the nutrition facts available on product labels. Other nutritional parameters, including the amino acid constitution, other minerals and vitamins, and functional compounds, may be analyzed to understand products’ nutritional value better.

In addition, the absorption and bioavailability of certain nutrients may differ depending on their source and chemical composition and food consumed together. At the same time, certain food additives and processing methods may influence a product’s overall impact on health.

Please review other important considerations in the report's Methodology section.

Nutritional facts summary

Are you interested in all the analyzed as well as additional nutritional facts? Below, we provide a summary of the complete nutritional information.

Methodology

This analysis aimed to evaluate the available nutritional parameters of popular plant-based turkey roasts in the U.S. and compare them with one another and with similar types of meat-based turkey roasts. The evaluation focused on nutritional facts relevant to health and product type.

The Healthnews team conducted the study using the following steps:

1. Performed market research on plant-based and regular turkey roast assortments by analyzing products available online in the U.S
2. Selected vegan and meat-based turkey roast products for analysis according to specific criteria
3. Collected publicly available nutritional information needed for the evaluation
4. Conducted a nutritional analysis and comparisons based on dietary facts

Product selection criteria

The following criteria were used to select products for analysis:

• Ready-to-cook frozen formulations
• Processed or ultra-processed foods
• Similar preparation method
• Similar appearance and purpose of use
• Available for purchase online in the U.S.

We included all vegan turkey roast alternatives identified during our market research. Regarding the regular meat-based turkey roasts, we selected three products from widely popular U.S. brands that met the selection criteria.

Products

Plant-based turkey roasts meeting the criteria:

• Tofurky — Plant-Based Roast & Gravy
• Gardein — Plant-Based Turk’y Roast
• Field Roast — Celebration Roast (Plant-Based Roast)
• Trader Joe’s — Breaded Turkey-Less Stuffed Roast
• 365 by Whole Foods Market — Meatless Plant-Based Roast
• Vegetarian Plus — Vegan Turkey Roll

Meat-based turkey roasts meeting the criteria:

• Jennie-O — Oven Ready Boneless Turkey Breast
• Butterball — Turkey Breast Roast
• Perdue Boneless — Turkey Breast Roast

Scope of nutritional analysis

The analysis focused solely on comparing nutritional facts provided on product labels. The Healthnews team evaluated the following nutritional parameters:

• Calorie content
• Essential macronutrient content: dietary fiber
• Essential micronutrient content: vitamin D, calcium, potassium, and iron
• Content of macronutrients to be mindful of: added sugar, saturated fats, and sodium
• Product-type specific essential macronutrient content: protein

We analyzed all nutritional parameters using a 113 g (4 oz) serving size — what the American Heart Association recommends as a single serving of raw poultry for a meal. We adjusted the nutritional values to make comparisons fair and consistent.

For regular turkey roasts, the nutritional parameters of the three selected products were averaged to create a single representation of a typical meat-based turkey roast product in the analysis.

Additionally, we examined how the nutrient content of these products per 113 g serving size aligns with current U.S. dietary guidelines for a standard 2,000 kcal diet.

Important considerations

Most turkey roast products include gravy, which is an optional addition to the meal. Since gravies may significantly vary in nutritional properties, this analysis focuses solely on the nutritional content of the roasts themselves to maintain consistency. Please note that the Gardein Plant-Based Turk'y Roast was excluded because its nutritional label combines roast and gravy, making it incompatible with our methodology.

Regular turkey roasts do not include stuffing, while most plant-based analyzed alternatives do. Stuffing can add extra calories, carbohydrates, and fat, which may affect the nutritional profile of the meal.

Please note that we chose to evaluate the roasts as part of a complete holiday meal experience and focused on their role as the meal's centerpiece rather than isolating specific components like stuffing. Nevertheless, the results should be viewed in the context of a complete meal with sides and accompaniments.

What is considered healthy or unhealthy food generally depends on quantities consumed, individual dietary needs, and overall dietary habits. Occasionally consuming less beneficial ingredients such as added sugar, salt, or saturated fat may not significantly impact long-term health. Similarly, enjoying processed foods like turkey roasts and their vegan alternatives during occasional events like the holidays is unlikely to contribute meaningfully to dietary excess.

Higher levels of certain micronutrients, such as iron, may not be a sole determinant for choosing a meal option for some people, as iron needs may differ depending on individual factors such as age, gender, micronutrient deficiencies, and existing micronutrient levels in the body.