Vegetarian Mince (Soy Protein Based, Cooked)
Legumes & Tofu · Meat Alternatives
Cooked vegetarian mince made from soy protein is low FODMAP at 41 g in the checked Monash app entry. The 52 g serving is moderate and 63 g is high. These figures describe the cooked mince preparation, not every dried soy product sold for use as mince.
Serving sizes for vegetarian mince (soy protein based, cooked)
Cooked soy-protein mince: 41 g low, 52 g moderate, 63 g high. These are not a dry-TVP conversion.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 63 g portion | 63 g | Fructans 0.3 g | |
| 41 g portion | 41 g | GOS 0.08 g | |
| 52 g portion | 52 g | Fructans 0.1 g |
Breakdown for 63 g
Is vegetarian mince (soy protein based, cooked) low FODMAP?
Fructans are amber at 52 g and red at 63 g; GOS is amber at 63 g. Soy-based TVP is separately listed with a much smaller 2 g green amount. A soy-protein label therefore does not justify carrying a portion figure between those entries.
Vegetarian Mince (Soy Protein Based, Cooked) and IBS: what to know
For a shared mince sauce, the amount of cooked mince in each bowl matters more than the bowl's total weight. Measuring a cooked batch and distributing it evenly makes that amount easier to record. If you change brands or recipes, note the change rather than assuming the previous meal provides a direct tolerance comparison.
Gut-friendly ways to eat vegetarian mince (soy protein based, cooked)
Match the ingredient and cooked preparation to the app, then weigh your cooked portion before adding it to a taco filling, sauce or vegetable dish. Use the packet's cooking directions and check its seasonings. For a recipe using several mince alternatives, identify each component instead of assigning the mixture the soy mince's 41 g green rating.
Frequently asked questions
Does 41 g mean the mince before cooking?
The checked food is explicitly cooked. Use that preparation when matching the serving; the entry does not give an equivalent uncooked weight.
Is soy mince the same as textured vegetable protein here?
Monash lists soy-based TVP separately. Its portion results should not be replaced by this cooked-mince guide.
Can I switch to sunflower mince at the same weight?
The sunflower-seed mince entry is green at 7 g and red at 19 g. That different reference requires its own portion decision.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Meat alternative, vegetarian, mince (soy protein based), cooked” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.