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Sautéed plant-based soy Calories
High in protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed plant-based soy (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 12 g of carbs, 24 g of protein, 12 g of fat and 7.5 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed plant-based soy Nutrition Facts
Selected: 1 serving (medium) · 150 g
255
KCAL / 150G
Carbs
12g
· 4% DV
Protein
24g
· 48% DV
Fat
12g
· 15% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 38% · Fat 43%
Sautéed plant-based soy nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 7.5 g | 27% |
| Protein | 24 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Sautéed plant-based soy?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 255 kcal |
| 1 tablespoon (small) | 15 g | 26 kcal |
| 2 tablespoon (medium) | 30 g | 51 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (small) | 100 g | 170 kcal |
| 1 cup (large) | 180 g | 306 kcal |
| 1 serving (large) | 250 g | 425 kcal |
| 1 pack (jumbo) | 300 g | 510 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Sautéed plant-based soy
What is sautéed plant-based soy?
Sautéed plant-based soy is a soy-based meat alternative cooked in a pan, often with oil and seasonings. It may be made from soy chunks, mince, tofu, or another soy product, so its texture and ingredients vary by recipe.
How do you cook sautéed plant-based soy?
Cook sautéed plant-based soy according to the form of soy used. Rehydrate dried soy pieces as directed on the package, drain them well, then brown them in a hot pan with seasoning. Ready-to-cook soy products may go straight into the pan.
Why is sautéed plant-based soy chewy or dry?
Sautéed plant-based soy can turn chewy or dry if dried soy pieces are not rehydrated fully or are left in the pan too long. Soften them before cooking, drain off excess water, and sauté just until browned and heated through.
Does sautéed plant-based soy taste like meat?
Sautéed plant-based soy does not automatically taste like meat; its flavor is usually mild and takes on the seasoning and sauce around it. Browning it well and using savory seasonings can give it a richer, more satisfying flavor.
Is sautéed plant-based soy the same as tofu?
No, sautéed plant-based soy is not necessarily tofu. Tofu is one specific soy food made from soy milk, while sautéed plant-based soy describes a cooked dish that may use tofu, soy chunks, mince, or another soy ingredient.
Can sautéed plant-based soy replace meat in a recipe?
Yes, sautéed plant-based soy can replace meat in many stir-fries, wraps, pasta dishes, and rice bowls. Choose soy chunks for a firmer bite or soy mince for dishes that call for crumbled meat, and adjust the cooking time to suit the product.
How do you season sautéed plant-based soy?
Sautéed plant-based soy works well with garlic, onion, black pepper, cumin, smoked paprika, or a savory sauce. Add seasonings after the soy has been drained so they coat the pieces instead of being diluted by excess water.
How long does sautéed plant-based soy last in the fridge?
Sautéed plant-based soy keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them until steaming hot throughout before serving.
Can you freeze sautéed plant-based soy?
Yes, sautéed plant-based soy can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator before reheating; the texture may become a little softer, especially if the dish contains small or minced soy pieces.
Can sautéed plant-based soy cause bloating?
Yes, sautéed plant-based soy can cause gas or bloating for some people because soy and its fiber may be difficult to digest. If you are sensitive to soy, try a smaller portion; rehydrating dried soy pieces thoroughly may also make them easier to eat.
Sautéed plant-based soy Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
Folate
67.5µg · 17% DV
B1
0.18mg · 15% DV
B6
0.24mg · 14% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
1.13mg · 49% DV
Phosphorus
308mg · 44% DV
Magnesium
113mg · 27% DV
Sodium
420mg · 18% DV
Potassium ⭐
495mg · 15% DV
Sautéed plant-based soy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed plant-based soy
To burn the 255 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sautéed plant-based soy?
Sautéed plant-based soy is a soy-based product cooked in a pan, often with a little oil and seasonings. It is not tied to one traditional regional recipe; it appears in contemporary plant-based cooking, with sauces and spices varying from kitchen to kitchen. Depending on the product, the pieces may be tender or pleasantly chewy, with a savoury flavour that takes well to marinades.
Serve it in a grain bowl, stir-fry, wrap or alongside vegetables; it can also stand in for meat in familiar everyday meals. It provides both protein and fibre, with 16 g of protein per 100 g. For a lighter meal, use oil sparingly and pair it with plenty of vegetables.
How Nutritious Is Sautéed plant-based soy?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sautéed plant-based soy Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sautéed plant-based soy Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed plant-based soy Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sautéed plant-based soy Fat Profile
SATURATED
1.58g
MONOUNSATURATED
3.22g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.