1 serving (150 grams) contains 190 calories, 16.0 grams of protein, 12.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
304.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 512.0 mg | 22% | |
| Total Carbohydrates | 9.6 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 1.6 g | ||
| protein | 25.6 g | 51% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 560.0 mg | 43% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 240 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled tofu steaks
Grilled tofu steaks are a popular dish made by marinating tofu blocks and grilling them to create a smoky flavor and slightly crispy texture. Tofu, originating from China over 2,000 years ago, is a key ingredient in Asian cuisine and has gained global popularity for its versatility and nutritional benefits. It is a plant-based protein source made from coagulated soybean milk, pressed into blocks. Tofu is rich in protein, containing approximately 10 grams per 100 grams, and is also a good source of calcium, iron, and magnesium. It is low in calories and free from cholesterol, making it a heart-healthy option for many diets.
Health Benefits
- Rich in protein, tofu supports muscle repair and growth, providing 10 grams of plant-based protein per 100 grams.
- Contains isoflavones, which are plant compounds that may help maintain bone density and support hormonal balance.
- High in calcium, contributing approximately 20% of the daily value per serving, which promotes strong bones and teeth.
Dietary Considerations
Selection and Storage
Store tofu in an airtight container with water in the refrigerator for up to a week, changing the water daily to maintain freshness.
Common Questions About Grilled tofu steaks Nutrition
Is grilled tofu high in protein?
Yes, grilled tofu is a great source of plant-based protein, providing approximately 10 grams of protein per 100 grams. It is particularly beneficial for vegetarians, vegans, and those looking to include more non-meat protein options in their diet.
Can I eat grilled tofu on a keto diet?
Grilled tofu can fit into a keto diet if consumed in moderation. A 100-gram serving contains about 2 grams of carbohydrates, making it a low-carb option, but you should pair it with high-fat ingredients like olive oil or avocado to stay within keto macronutrient ratios.
What are the health benefits of grilled tofu steaks?
Grilled tofu offers several health benefits, including being a rich source of protein, iron, and calcium. It is also low in saturated fat and contains isoflavones, which may help support hormone balance and heart health. However, individuals sensitive to soy or those with thyroid conditions might need to consult a healthcare provider before consuming regularly.
What is the recommended serving size for grilled tofu steaks?
A typical serving size for grilled tofu steaks is about 150-200 grams, which provides around 150-200 calories depending on preparation. This portion is ideal for one meal and can be complemented with vegetables or whole grains.
How does grilled tofu compare to grilled chicken in terms of nutrition?
Grilled tofu is lower in calories and fat compared to grilled chicken. While tofu provides around 10 grams of protein per 100 grams with minimal fat, grilled chicken offers 25-30 grams of protein with a higher fat content, depending on the cut. Tofu is a better choice for vegans, while chicken might suit those solely focusing on high protein intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
