Grilled Tofu Steaks
Grilled Tofu Steaks are a popular plant-based dish featuring thick slices of tofu marinated and cooked on a grill or grill pan. The tofu is typically seasoned with ingredients like soy sauce, garlic, ginger, and sesame oil, giving it a savory, umami-rich flavor. This dish is widely enjoyed in various cuisines, particularly in East and Southeast Asia, and has become a staple in vegetarian and vegan cooking globally.
🍽️ Nutrition at a glance
Grilled Tofu Steaks are high in protein and low in carbohydrates, making them a nutritious option for those seeking a meat alternative. A single serving (about 150g) typically provides around 150-200 calories, along with essential nutrients like iron, calcium, and magnesium, depending on the tofu type and marinade used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 15 g |
| Carbs | 5 g |
| Fat | 11 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 300 mg |
| Calcium | 350 mg |
| Iron | 3 mg |
| Magnesium | 45 mg |
| Potassium | 250 mg |
| Phosphorus | 180 mg |
| Copper | 0.4 mg |
| Manganese | 1.5 mg |
| Selenium | 15 mcg |
Per 1 steak (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, tofu has been a dietary staple in Asian cuisines for centuries, valued for its versatility and ability to absorb flavors. Nutritionally, it's unique as a complete protein source, containing all nine essential amino acids, which is rare for plant-based foods.
