Tofu Steak

Tofu Steak is a popular East Asian dish, particularly in Japanese and Chinese cuisines, where firm tofu is sliced into thick steaks, pan-fried or grilled until golden and crispy on the outside, and often served with a savory sauce like teriyaki or a simple soy-ginger glaze. It typically features firm or extra-firm tofu as the main ingredient, sometimes coated in cornstarch for extra crispiness, and is garnished with scallions, sesame seeds, or vegetables. This dish is a staple in vegetarian and vegan cooking, offering a hearty, protein-rich alternative to meat.

🍽️ Nutrition at a glance

Tofu Steak is high in plant-based protein and low in carbohydrates, making it a balanced option for those seeking a protein-rich meal without excessive carbs. A typical serving provides around 150-250 calories, depending on the cooking method and sauce, and is a good source of iron, calcium, and essential amino acids.

Nutrition breakdown

Calories	250 kcal
Protein	18 g
Carbs	8 g
Fat	16 g
Fiber	2 g
Sugar	2 g
Sodium	480 mg
Calcium	350 mg
Iron	3.5 mg
Magnesium	45 mg
Phosphorus	180 mg
Potassium	220 mg
Copper	0.4 mg
Manganese	1.2 mg
Selenium	12 µg

Per 1 steak (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Tofu Steak reflects the adaptability of tofu in Asian cuisines, transforming a simple ingredient into a satisfying centerpiece that mimics the texture and appeal of meat. Nutritionally, it's unique for being a complete protein source while also offering heart-healthy fats and minimal cholesterol, making it a popular choice for health-conscious eaters worldwide.