The annual Veganuary Challenge, which encourages us to give up meat and other animal products for the month of January, is an important event for many.
Although there are some evidence to suggest that dairy and intensive meat farming is contributing to climate-warming gas emissions, studies also show that reducing red meat consumption and eating more vegetables and other plant-based food can reduce obesity risk and help prevent the development of conditions like type 2 diabetes.
Around three million people tried Veganuary last year, and it’s estimated that more will follow suit in 2022.
In a mere ten years, the number of Britons who have switched to a plant-based diet nearly doubled.
There are more vegan options on the supermarket shelves now than ever. Are these vegan dishes healthier?
Judith Keeling contacted Duane Mellor (a dietitian at Aston Medical School in Birmingham) and Clare Thornton-Wood (spokesperson for the British Dietetic Association) to examine a selection. They were then tasted, and we rated them.
Linda McCartney’s Vegetarian Sausages
Pack of six, £2.20, most supermarkets.
Serving size: 2 sausages Calories 128. Saturated Fat, 0.8g Protein, 15.5g Fiber, 5.5g Sugar, 0.6g Salt, 1.2g
Is it a food? ‘Seasoned vegetarian sausages made with rehydrated textured soya protein.’
Expert verdict: ‘These compare well with regular pork sausages,’ says Clare Thornton-Wood.
‘They are high in fibre — a serving provides 20 per cent of an adult’s daily requirement — and lower in saturated fat compared with standard sausages; there’s 0.8g per serving compared with around 10g for the pork variety.
‘The protein content is similar to pork sausages but they have 50 per cent fewer calories. On the downside, salt content is high — two would give a quarter of your daily salt intake, similar to regular sausages.
‘Also, the inclusion of ingredients that you wouldn’t normally find in your kitchen, such as red iron oxide (a colouring) and rehydrated textured soya protein, means these count as an ultra-processed food (UPF). UPFs have been linked to rising rates of obesity.’
7/10
Taste Test: Similar texture and seasoning as a pork sausage but lighter in taste and less oily. 7/10

Linda McCartney’s Vegetarian Sausages
Wasabi Home Bento Veg Gyoza Noodle Bowl
300g, £3, sainsburys.co.uk
Per Serving: Calories 4,75; saturated fat, 0,9; protein 12.4; fiber, 7.7g. Sugar, 28.1g. Salt, 3.68g.
Is it a thing? ‘Fried wheat noodles with cabbage, white onion, carrot and green pea, served with fried vegetable gyoza [a type of dumpling], teriyaki sauce sachet and seared red pepper and yellow pepper.’
Expert verdict: ‘As it contains both dumplings and noodles, this bowl is very carbohydrate-heavy,’ says Duane Mellor.
‘It’s also low in protein compared with other noodle bowls that contain either chicken or tofu, and barely provides even one of your five-a-day as the vegetables make up a small proportion of the serving.
‘My main concern, though, is the salt content. There’s over half the recommended daily limit of salt in a serving, which can lead to high blood pressure.
‘And, if you take a close look at the sauces, a lot of the ingredients are types of sugar, including fructose syrup and molasses, meaning a serving contains seven teaspoons of sugar.’
2/10
Taste Test: This is a bland, sweet bowl with brown and sticky stodge. 2/10

Wasabi Home Bento Veg Gyoza Noodle Bowl
Plant Pioneers Recommends Fishless Fillets
Pack of two, £2.50, sainsburys.co.uk
Serving size: Calories per fillet: 207, saturated fat, 11.9g, protein, 4.8g, fibre, 2.9g, sugar, 2.4g, salt, 0.83g
What is it ‘Jackfruit and king oyster mushrooms in a crispy batter. Source of fibre.’
Expert verdict: ‘Jackfruit is commonly used as a replacement for meat or fish in vegan ready meals because its flaky, pull-apart texture is quite similar,’ says Duane Mellor.
‘The problem is it doesn’t have anywhere near the same amount of protein. This fillet has a third the protein of a regular fish finger per serving — about 5g instead of 15g.
‘It also lacks the vitamins and minerals you would get from real fish, such as vitamin B12 and iodine, although you could compensate for this by eating some chickpeas or beans with it.
‘Also, this contains ingredients such as tapioca starch and fully refined soya bean oil, which means it counts as an ultra-processed food in a similar way to a regular fish finger.’
4/10
Taste test: This has a fishy texture, and is quite filling. 6/10

The Plant Pioneers Created Fishless Fillets
Foodologie 5-a-Day Plant Pot Chilli Verde
400g, £2.40, tesco.com
Calories per serving: 158, saturated fat, 0.3%g; protein 7.6g and fibre 9.8g. 13.g., salt, 1.1g.
It is what? A ‘super nutritious plant-based twist on a classic chilli. Five of your five-a-day, fat free, high in fibre and vitamin C.’
Expert verdict: ‘This is a good source of fibre due to all the vegetables it contains, including peppers, carrots and tomatoes, which amount to all your five-a-day in single pot,’ says Duane Mellor.
‘And, at 1g, the salt content is also lower than most ready meals.
‘Though the sugar level appears high, most of it seems to come from vegetables and concentrated vegetable juices — onion juice, for instance, is high in sugar.
‘You might consider bumping up the protein, which is less than 15 per cent of your daily needs, by adding some canned chickpeas or lentils.
‘But, all-round, a good option.’
9/10
Taste Test: This stew is hearty and sweet with a spicy kick. 7/10

Foodologie 5-a-Day Plant Pot Chilli Verde
Tesco Short Cut Spaghetti in Tomato Sauce
410g, 35p, tesco.com

Tesco Short Cut Spaghetti in Tomato Sauce
Half-can portion: Calories, 112, saturated fat, 0.22g, protein, 2.25g, fibre, and 1.3g sugar. 9.5g salt. 0.7g
It is what? ‘Durum wheat pasta carefully cooked in a delicately seasoned sauce.’
Expert verdict: ‘Although this canned meal doesn’t advertise itself as a vegan option, it certainly qualifies,’ says Clare Thornton-Wood.
‘It is low overall in fat, saturated fat and medium for salt. However, the serving size is 116 calories, which makes it a poor choice for a meal.
‘As there is very little protein or fibre, and it’s based on white refined spaghetti, you’re likely to feel hungry again pretty soon afterwards.
‘Consider adding wholemeal, seeded toast and vegan cheese for a more nutritious meal.’
4/10
Taste Test: Too sweet tomato sauce 3/10
Wicked Kitchen Red Thai-Inspired Vegetable Curry
410g, £3.50, tesco.com

Wicked Kitchen Red Thai-Inspired Vegetable Curry
Serving: 416 calories; saturated fat; 5.2g, protein; 9.8g, fibre; 4.8g, sugar; 17.7g salt; 1.7g
It is what? ‘Cooked jasmine and black rice, pak choi, chargrilled red pepper, sweet potato, babycorn, sugarsnap peas and soya beans in a red Thai-style curry sauce, served with a coconut milk and lime dressing.’
Expert verdict: ‘There is a good range of vegetables in a rainbow of colours, providing fibre [good for the gut], vitamin A [which boosts the immune system and vision and is important for skin health]Vitamin C [which is an antioxidant and protects cells from damage] in this dish,’ says Clare Thornton-Wood.
‘It is also low in saturated fat and the black rice is higher in protein than white or brown rice and provides some plant-based iron, needed to make haemoglobin, which helps red blood cells carry oxygen around the body.
‘One portion, however, contains nearly a third of your daily salt limit, as well as some added sugar.’
9/10
Taste Test: A zingy curry with succulently crunch veg. Very filling. 8/10
Heinz Five Beanz
415g, £1.15, ocado.com
Calories per half-can: 179, saturated fat, 0,1g; protein (11.2g), fibre (8.8g; sugar (9.6g), salt (1.2g).

Heinz Five Beanz
Is it a mix of beans? ‘Mixed beans [haricot, pinto, cannellini, borlotti, red kidney]Tomato sauce. Counts as one of your five-a-day.’
Expert verdict: ‘This is a variant on the standard baked bean — a dish that is naturally vegan anyway,’ says Duane Mellor. ‘Canned beans are a great source of protein and fibre — you’ll get a quarter of your day’s fibre and protein needs, plus one of your five-a-day, in a serving.
‘The variety of beans doesn’t provide any measurable health benefits but does make it more palatable.
‘Note, it contains around a quarter of your daily salt limit and 2 tsp of added sugar (the recommended daily limit is 6 tsp) — so you might want to look for a low-sugar, low-salt option, available from some supermarket own-brands.’
7/10
Taste Test: This is a taste test that’s similar to baked beans but much more exciting. 7/10
Blackberry Torte and Cook Spiced Apple Torte
500g, £8.50, cookfood.net
Calories per 83g portion: 213 calories; saturated fat 6g; protein 2.9g. 0.78g. Fiber, 0.78g. Sugar 15.1g. Salt 0.1g.
It is what? ‘Torte made with polenta, ground almonds and spiced Bramley apple, topped with blackberries.’
Expert verdict: ‘No one expects a cake to be the healthiest dish but as desserts go, this has only 213 calories per portion [compared with 397 calories for a portion of regular Bramley apple and blackberry crumble by the same manufacturer],’ says Clare Thornton-Wood.
‘At three teaspoons of sugar per slice, from added sugar, fruit and fruit juice extracts, it has actually got less sugar than some of the savoury products featured here and, for an occasional treat, it’s not a bad bet.
‘But this is close to being labelled as high in fat (with 15.8g per 100g; 17.5g per 100g is rated high)because of the coconut oil and nuts, and contains less than 1g of fibre.’
6/10
Taste test: It is very light and sweet with a soft, cake-like texture. Quite moreish. 9/10

Blackberry Torte and Cook Spiced Apple Torte

Ginsters Quorn Vegan Peppered Steak Slice
Ginsters Quorn Vegan Peppered Steak Slice
170g, £1.30, most supermarkets.
Serving Size: Calories, 406 ; saturated fat 10.8g. Protein 10g. Fiber 3.9g. Sugar, 2.7g. Salt, 1.01g.
It is what? ‘Marinated Quorn with potato and onion, cooked in a pepper and coconut milk sauce with a hint of mustard, wrapped in light puff pastry.’
Expert verdict: ‘Quorn is made from mycoprotein, a type of fungus, which is a source of fibre and actually con-tains more immune-boosting zinc per 100g than a beefburger,’ says Clare Thornton-Wood.
‘However, mycoprotein has much less vitamin B12 [which is vital for nerve function]Iron is more efficient at fighting fatigue than beef mince.
‘While this slice is probably slightly healthier than a similar meat product, it still provides nearly 20 per cent of your daily salt intake and more than 50 per cent of your recommended daily saturated fat intake. This is not the most healthy choice. ’
3/10
Taste Test: Crispy pastry stuffed with peppery sludge. 4/10
M&S Plant Kitchen Vegan 3 Cheese Stonebaked Pizza
416g, £4.20, ocado.com
Serving size: Half pizza serving Calories 5,18; saturated Fat, 12.1; Protein, 10.6g. Fiber, 5.8; Sugar, 9.8g. Salt is 1.9g
What is it ‘A stone-baked pizza base topped with tomato sauce and a trio of cheezes [vegan cheeses].’
Expert verdict: ‘This vegan “cheese” pizza is slightly lower in fat and calories than the standard version, but contains exactly the same amount of salt and saturated fat [around 12g per half pizza — more than half a woman’s recommended daily intake and over a third of a man’s], says Duane Mellor.
‘The saturated fat comes from the coconut oil-based vegan cheeses —which count as ultra-processed foods, which are linked with obesity.
‘These pizzas are also much lower in calcium and protein than standard ones.’
4/10
Taste test: A nice pizza with a slightly artificial ‘cheese’ taste. 7/10

M&S Plant Kitchen Vegan 3 Cheese Stonebaked Pizza
Plantlife Mushroom and Chestnut Burgers
227g, £2, waitrose.com
Serving size: 113g Calories 191; saturated Fat, 1g Protein, 5g Fiber, 7.9g Sugar, 3.7g Salt, 0.87g
It is what? ‘A seasoned mix of mushrooms, potato, chestnuts and onions.’
Expert verdict: ‘These are low in saturated fat and medium-rated for overall fat and salt,’ says Clare Thornton-Wood.
‘And, while meat-based burgers won’t contain any fibre, these are a good source, with one burger providing more than a quarter of your daily intake, good for gut health.
‘They do, however, have only about 25 per cent of the protein you’d find in a beef-based burger — and very little of the iron or zinc needed for a healthy immune system.
‘So, while there are some pluses, you will need to think about topping up on protein in this meal.’
7/10
Taste test: A delicately-flavored dish with chunks and pieces of chestnut. 6/10

Plantlife Mushroom and Chestnut Burgers
Bol Fresh Veg Pot Creamy Japanese Katsu Curry
345g, £2, sainsburys. co.uk
Serving: 373 calories; saturated fat, 2.8g, protein, 10.4g, fibre, 14.1g, salt, 1.17g
Is it a katsu sauce? ‘Chargrilled sweet potatoes, brown rice and edamame beans in a creamy katsu sauce with hints of warming ginger. Source of fibre, two of your five-a-day.’
Expert verdict: ‘This is low in fat and a great source of fibre at 10g a pot, mainly from the beans and brown rice — providing a third of your daily needs,’ says Clare Thornton-Wood.
‘Fibre, from the beans and brown rice, can help with constipation and also in lowering levels of “bad” cholesterol.
‘The mix of leafy greens, sweet potato and carrot probably counts as two of your five-a-day, although exact quantities aren’t stated.
‘That said, it’s still a processed meal — with three teaspoons of sugar in the pot, which makes it less healthy than something you’d prepare at home.’ 7/10
Taste Test: Very creamy, satisfying, though a little dry.

Bol Fresh Veg Pot Creamy Japanese Katsu Curry
Lasagne from Plant Pioneers
400g, £1.50, sainsburys.co.uk
Serving: Calories 446, saturated fat 16g, fibre 7.9g, sugar 12.9g, salt 0.94g
It is what? ‘Layers of rich soya ragu, pasta and silky white sauce.’
Expert verdict: ‘This has two-thirds less saturated fat than you’d get in a regular beef lasagne, which is good as too much saturated fat has been linked with being bad for heart health,’ says Duane Mellor.
‘But it’s surprisingly high in sugar at 12.9g per serving. Although some sugar is naturally found in the ingredient, others are added sugar. Eg, barley malt Extract is an additive that enhances flavour and colours but is also quickly broken down by digestion to create maltose.
‘This meal also lacks the iron you would get from red meat, which your body needs to produce red blood cells that carry oxygen around the body. Soya mince doesn’t typically provide an adequate replacement source — unless it has been fortified, which this hasn’t.
‘The combination of refined ingredients and preparation method makes this an ultra-processed meal.’
5/10
Taste test: It was bland and quite slimy. The texture of the soya mince, however, is very similar to that of real beef. 4/10

Lasagne from Plant Pioneers
M&S Plant Kitchen Sweet N Sour No Chicken
400g, £3.80, ocado.com
Serving: Calories 616, saturated fat 16.4g, fibre, 6.4g, protein; calories, 2.1g

M&S Plant Kitchen Sweet N Sour No Chicken
Is it a sandwich? ‘Tender pieces of pea protein coated in crispy batter, eggless fried rice and a sweet and sour sauce.’
Expert verdict: ‘This has moderate amounts of protein and fibre, although you could increase these by adding some fresh veg or edamame beans to your plate,’ says Duane Mellor.
‘But it’s not called sweet and sour for nothing — one serving contains over 30g of sugar, more than seven teaspoons, in fact, which exceeds the recommended daily limit.
‘Although some of this sugar might be natural from the vegetables, a lot will be added sugar in the sauce — this can be deduced because sugar is high up in the ingredients list.
‘Like most vegan alternatives, it also lacks the iron and vitamin B12 you’d get in a meat-based version.’
3/10
Taste test: A bland, unsavory protein ball in a thick sauce. 2/10
Chickpea Curry, and Cook Roasted Vegetables
330g, £4.75, cookfood.net
Calories per serving: 218 calories; saturated fat 10.2g. Protein, 0.8g. Fibre, 10.6g. Sugar, 10.9g. Salt, 2.67g
It is what? ‘Oven-roasted peppers with cauliflower and spinach in a gently spiced chickpea and lentil sauce.’
Expert verdict: ‘This provides a decent amount of protein — over a sixth of your daily needs in a serving, needed for building muscle,’ says Duane Mellor.
‘It also provides fibre (a third of daily needs) and around two of your five-a-day.
‘But like many prepared meals it’s also high in salt, with nearly half your daily limit in a serving.
‘There’s also 2 tsp of sugar per serving, most of which is added sugar.’
7/10
Taste test: Filling, delicious and lightly spicy. 9/10

Chickpea Curry, and Cook Roasted Vegetables