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Food nutrition facts and count calories in food

Tofu Steak

Meal Categories
Processed Food / Side Dishes

Tofu Steak Calories and Quick Look At Nutrition Facts

Calories in Tofu Steak98Cal 100g
178 Cal 182g(1 serving)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsMolybdenum,Vitamin K

Tofu Steak is a great alternative to eating red meat, and a solution vegetarians often turn to. Tofu is a processed derivative of soybeans and soy milk with nutritional values similar to meat - it's rich in calcium, magnesium and phosphorus, with low fatty values, low calorie count and traces of C and K complex vitamins.

Tofu steak on its own is a satisfying meal, but what makes a tofu steak dish extra tasty is adding all of the veggies around it - tofu steak is often served with carrot, broccoli, paprika and rice, giving you everything you want from a meal in an extremely healthy package and with no harm done to animals - it is a vegetarian dish that is extremely tasty.



Image of Tofu Steak

Tofu Steak

Additional Facts for Tofu Steak

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content82 (%)

Ingredients in Tofu Steak

Firm Tofu Firm Tofu 150 g 108 Cal
Salad Oil Salad Oil 4 g 37 Cal
Konegi Konegi 2 g 1 Cal
Katsuobushi-Dashi Katsuobushi-Dashi 4 g 1 Cal
Mirin Mirin 9 g 22 Cal
Soy Sauce Soy Sauce 9 g 7 Cal
Sake Sake 4 g 5 Cal

Nutrition facts for Tofu Steak (1 serving 182g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy178 Cal536~751Cal
Protein10.7g (42.8 Cal)15~34g
Fat10.3g (92.7 Cal)13~20g
Carbohydrate7.52g (30.08 Cal)75~105g

【PFC Balance】

The calories in Tofu Steak per 182g(1 serving) is 178 calories. Tofu Steak is calculated to be 98Cal per 100 grams making 80Cal equivalent to 81.63g with 10.7g of mostly protein、10.3g of fat、7.52g of carbohydrates in 182g while being rich in vitamins and minerals such as Molybdenum and Vitamin K.

Vitamins, minerals, dietary fiber, and sodium content for 182g (1 serving) of Tofu Steak


(Percent Meal Value)

Vitamin A Retinol Equivalent3.8μg221μgRE
Vitamin E Alpha Tocopherol0.84mg2.2mg
Vitamin K28.7μg17μg
Vitamin B10.11mg0.32mg
Vitamin B20.07mg0.36mg
Vitamin B60.09mg0.35mg
Vitamin B120.04μg0.8μg
Pantothenic Acid0.07mg1.5mg
Vitamin C0.87mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber0.66g5.7g~
Sodium Chloride Equivalent1.31g~2.5g

Fatty acid composition in 182g (1 serving) of Tofu Steak

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids1.55g3g~4.7g
Monounsaturated Fatty Acids2.89g~6.2g
Polyunsaturated Fatty Acids4.8g3g~8.3g
Total Fatty Acids9.25g
N3 Polyunsaturated0.67g

(Percent Meal Value)

N6 Polyunsaturated4.13g
Oleic Acid2845.01mg
Linoleic Acid4060mg
Alpha Linolenic Acid677mg

Amino acid composition in 182g (1 serving) of Tofu Steak

【Amino Acids】

(Percent Meal Value)

Sulfur Containing Amino Acid Total298.5mg
Aromatic Amino Acid Total1027.81mg

(Percent Meal Value)

Aspartic Acid1345.2mg
Glutamic Acid2244.01mg
Amino Acid Total11430mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 178Cal

Tofu Steak:Aerobic exercise duration required to burn 178 calories per 182g (1 serving)

  • Walking67min
  • Jogging40min
  • Cycling / Biking / Spinning25min
  • Jumping Rope20min
  • Stretching80min
  • Climbing Steps23min
  • Vacuuming57min
  • Cleaning Bath Tub53min
  • Water Walking50min
  • Swimming25min
  • Aerobics31min
  • Boxercising34min

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