Calorie Chart / Vegetables / Soy steak
How Many Calories Are in Soy steak?
Calculation of the nutritional value & Recommended Dietary Intake of soy steak
For g and a calorie requirement of kcal
| Calories 151 kcal | Proteins 17 g | Lipids 8 g | Carbohydrates 3.3 g |
| 8% | 23% | 12% | 1% |
Health benefits of soy steak
Soy steak - 100g
Calories 151 kcal
Proteins 16.5 g
Lipids 8 g
Carbohydrates 3.3 g
Soy steak is a plant-based meat alternative that delivers a solid 16.5 g of protein per 100 g while remaining at a moderate calorie level (151 kcal).
It supplies notable amounts of iron, magnesium, potassium, and B-group vitamins (especially folate). These micronutrients contribute to normal energy metabolism, help reduce tiredness, and support muscle function—points that interest both dieters counting calories and athletes monitoring recovery.
Soy steak also provides isoflavones such as genistein and daidzein. Their cardioprotective and menopausal benefits are still considered "supposed" by many authorities, yet current research suggests a positive influence on cholesterol balance. Another advantage is that it is naturally cholesterol-free and lower in saturated fat than most animal steaks, which fits calorie-controlled diets aimed at heart health.
Finally, the product contains dietary fiber, sometimes added during texturization, which increases satiety for relatively few extra calories and can help curb snacking impulses.
Tips for incorporating soy steak into a balanced diet
Because soy steak is already moderate in calories, you can keep the whole plate light by pairing it with steamed green beans and a squeeze of lemon. Drizzle one teaspoon of olive or vegetable oil to avoid excessive calories while adding flavor.
For a balanced "Buddha bowl," slice the cooked soy steak over fluffy quinoa, roasted zucchini, and fresh avocado. This combination delivers complete proteins, complex carbohydrates, and healthy fats, keeping calories reasonable yet satisfying.
Crumbled soy steak is an easy protein boost for vegetable chili: cook it with diced bell pepper, tomato passata, and spices. Compared with a classic chili con carne, you will slash both saturated fat and calories without sacrificing texture.
Athletes looking to replenish glycogen may serve a grilled soy steak alongside a cup of brown rice. If weight loss is the priority, replace the rice with a big mixed salad; the calorie gap between both versions can exceed 150 calories per meal.
Frequently Asked Questions
- How many calories are in soy steak?
- There are 151 kcal per 100 g.
- Is soy steak good for weight loss?
- Yes. Its moderate calories, high protein, and a little fiber promote satiety, making it easier to maintain a calorie deficit compared with fattier meats.
- Does soy steak provide complete proteins?
- Soy is one of the few plant sources containing all nine essential amino acids, so its proteins are considered complete—valuable for vegetarians watching both protein intake and calories.
- How do soy steak calories compare to a beef steak?
- A lean beef steak averages around 180–200 kcal per 100 g, while soy steak sits at 151 kcal, offering a similar protein level with fewer calories and less saturated fat.
- Will pan-frying increase the calorie count?
- Yes. Each tablespoon of added oil brings roughly 90 calories. Opt for grilling or air-frying to keep calories closer to the raw value.
- Can I freeze cooked soy steak?
- Absolutely. Once cooled, store it in an airtight container for up to two months without notable calorie change.
- Is it safe to eat soy steak daily?
- For most adults, moderate daily portions (100–150 g) fit well into a balanced diet. Monitor total calories and diversify protein sources with foods like lentils or eggs to avoid monotony.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
