For those who’re fascinated with shopping for plant-based meals, a visit to the grocery store can depart you bewildered.
There are plant-based burgers, sausages and mince. The fridges are loaded with non-dairy milk, cheese and yoghurt. Then there are the tins of beans and packets of tofu.
However how a lot is definitely wholesome?
Our dietary audit of greater than 700 plant-based meals on the market in Australian supermarkets has simply been published. We discovered some merchandise are so excessive in salt or saturated fats, we’d wrestle to name them “wholesome”.
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We took (a number of) journeys to the grocery store
In 2022, we visited two of every of 4 main grocery store retailers throughout Melbourne to gather data on the accessible vary of plant-based alternate options to meat and dairy merchandise.
We took photos of the merchandise and their diet labels.
We then analysed the diet data on the packaging of greater than 700 of those merchandise. This included 236 meat substitutes, 169 legumes and pulses, 50 baked beans, 157 dairy milk substitutes, 52 cheese substitutes and 40 non-dairy yoghurts.
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Plant-based meats had been surprisingly salty
We discovered a variety of plant-based meats on the market. So, it’s not shocking we discovered giant variations of their diet content material.
Sodium, present in added salt and which contributes to high blood pressure, was our best concern.
The sodium content material diversified from 1 milligram per 100 grams in merchandise akin to tofu, to 2,000mg per 100g in gadgets akin to plant-based mince merchandise.
This implies we might eat our complete daily recommended sodium intake in only one bowl of plant-based mince.
An audit of 66 plant-based meat merchandise in Australian supermarkets performed in 2014 discovered sodium ranged from 316mg in legume-based merchandise to 640mg in tofu merchandise, per 100g. In a 2019 audit of 137 merchandise, the vary was as much as 1,200mg per 100g.
In different phrases, the outcomes of our audit appears to indicate a constant pattern of plant-based meats getting saltier.

Michael Vi/Shutterstock
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What about plant-based milks?
Some 70% of the plant-based milks we audited had been fortified with calcium, a nutrient vital for bone health.
That is excellent news as a 2019-2020 audit of 115 plant-based milks from Melbourne and Sydney discovered solely 43% of plant-based milks had been fortified with calcium.
Of the fortified milks in our audit, nearly three-quarters (73%) contained the recommended amount of calcium – at the very least 100mg per 100mL.
We additionally appeared on the saturated fats content material of plant-based milks.
Coconut-based milks had on common as much as six occasions greater saturated fats content material than almond, oat or soy milks.
Previous audits additionally discovered coconut-based milks had been a lot greater in saturated fats than all different classes of milks.

TY Lim/Shutterstock
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A primary take a look at cheese and yoghurt alternate options
Our audit is the primary research to determine the vary of cheese and yoghurt alternate options accessible in Australian supermarkets.
Calcium was solely labelled on a 3rd of plant-based yoghurts, and solely 20% of grocery store choices met the advisable 100mg of calcium per 100g.
For plant-based cheeses, most (92%) weren’t fortified with calcium. Their sodium content material diversified from 390mg to 1,400mg per 100g, and saturated fats ranged from 0g to 28g per 100g.
Learn extra:
Plain, Greek, low-fat? How to choose a healthy yoghurt
So, what ought to we think about when buying?
As a common precept, attempt to decide on complete plant meals, akin to unprocessed legumes, beans or tofu. These meals are full of nutritional vitamins and minerals. They’re additionally excessive in dietary fibre, which is sweet in your intestine well being and retains you fuller for longer.
If choosing a processed plant-based meals, listed here are 5 suggestions for selecting a more healthy possibility.
1. Watch the sodium
Plant-based meat alternate options could be excessive in sodium, so search for merchandise which have around 150-250mg sodium per 100g.
2. Choose canned beans and legumes
Canned chickpeas, lentils and beans could be wholesome and low-cost additions to many meals. The place you may, select canned varieties with no added salt, particularly when shopping for baked beans.
3. Add herbs and spices to your tofu
Tofu is usually a nice different to meat. Test the label and choose the choice with the best calcium content material. We discovered flavoured tofu was greater in salt and sugar content material than minimally processed tofu. So it’s finest to select an unflavoured possibility and add your personal flavours with spices and herbs.
4. Test the calcium
When selecting a non-dairy different to exploit, akin to these constituted of soy, oat, or rice, examine it’s fortified with calcium. An excellent different to conventional dairy could have at the very least 100mg of calcium per 100g.
5. Look ahead to saturated fats
If searching for a decrease saturated fats possibility, almond, soy, rice and oat kinds of milk and yoghurt alternate options have a lot decrease saturated fats content material than coconut choices. Choose these with lower than 3g per 100g.

















