Swiss steak, with gravy, meatless
Common food
Photo: Wikipedia
This is a hearty, plant-based take on the classic American comfort dish, featuring a tenderized vegetable steak (often eggplant or mushroom) smothered in a rich, savory brown gravy. The texture is satisfyingly meaty and tender, with the gravy adding a deep, umami-rich flavor. Nutritionally, it's a surprisingly balanced meal, offering a good protein punch for a meatless dish while being relatively low in calories and sugar.
Calorie split: 28% protein · 31% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory comfort-food flavor that satisfies meat cravings without the meat. It's a beloved way to enjoy the rich, gravy-drenched experience of a traditional steak dinner in a completely plant-based format.
⚠️ Watch-outs & how to enjoy it better
The gravy can be high in sodium, which may be a concern for those monitoring blood pressure. To counteract this, you can make your own low-sodium gravy or pair the dish with a large side of fresh, unsalted vegetables to balance the overall sodium intake.
Key benefits
- Excellent plant-based protein source (12.69g per 100g)
- High in dietary fiber (4g per 100g) for digestive health
- Low in sugar (0.95g per 100g), making it blood-sugar friendly
- Provides a hearty, satisfying meal with moderate calories (180 kcal per 100g)
- A versatile centerpiece for a meatless main course
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite the name, Swiss steak has no direct connection to Switzerland; the 'swiss' refers to the method of tenderizing the meat (or vegetable) by pounding or scoring it, a technique historically called 'swissing.'
Full nutrition (USDA data · scales with serving)
| Water | 62.5 g |
| Energy | 180 kcal |
| Protein | 12.7 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 14.1 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 0.95 g |
| Calcium, Ca | 109 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 166 mg |
| Potassium, K | 269 mg |
| Sodium, Na | 689 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 18.2 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 2.1 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 101 ug |
| Folic acid | 3.0 ug |
| Folate, food | 98.0 ug |
| Folate, DFE | 104 ug |
| Choline, total | 15.7 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 1.6 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.98 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
FAQ
What is the 'steak' typically made from in a meatless version?
The most common bases are thick slices of eggplant, portobello mushroom caps, or a formed patty made from seitan (wheat gluten) or textured vegetable protein (TVP).
Is this dish gluten-free?
It can be, but it depends on the recipe. The gravy often uses wheat flour as a thickener, and seitan is pure wheat gluten. For a gluten-free version, use a cornstarch-thickened gravy and a base like eggplant or mushroom.
How can I boost the protein content even further?
Serve it alongside protein-rich sides like mashed white beans, quinoa, or lentils. You can also stir cooked lentils directly into the gravy for added texture and protein.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.80 kcal/g · 28% calories from protein · 4.0 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.