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Sautéed plant protein Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed plant protein (150 g) has 251 calories. That works out to 167 calories per 100 g. It contains 13.8 g of carbs, 30.2 g of protein, 9.1 g of fat and 6.3 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Sautéed plant protein Nutrition Facts
Selected: 1 serving (medium) · 150 g
251
KCAL / 150G
Carbs
13.8g
· 5% DV
Protein
30.2g
· 60% DV
Fat
9.1g
· 12% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 47% · Fat 32%
Sautéed plant protein nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 251 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 6.3 g | 23% |
| Protein | 30.2 g | 60% |
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 protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 251 kcal |
| 2 tablespoon (small) | 30 g | 50 kcal |
| ½ cup (small) | 75 g | 125 kcal |
| 100 g | 100 g | 167 kcal |
| 1 cup (medium) | 150 g | 251 kcal |
| 1.5 cup (large) | 225 g | 376 kcal |
| 1 serving (large) | 250 g | 418 kcal |
| 2 serving (double) | 300 g | 501 kcal |
Calculated from 167 calories per 100 g.
Frequently Asked Questions About Sautéed plant protein
What is sautéed plant protein made from?
Sautéed plant protein is plant-based protein cooked in a pan, often made with textured soy protein and seasonings. The exact form can be crumbles or larger pieces, so its texture depends on the ingredient used and how it is prepared.
How do you rehydrate sautéed plant protein before cooking?
If your sautéed plant protein starts as dried soy pieces or crumbles, soak it in hot water until softened, then drain and squeeze out excess water. This helps it absorb seasoning and brown in the pan instead of steaming.
How can you make sautéed plant protein taste less bland?
Season sautéed plant protein before or during cooking, rather than relying on a sauce at the end. Garlic, onion, smoked paprika, cumin, soy sauce, or a splash of lemon can add flavor; let the protein brown so it develops a more savory taste.
Why does sautéed plant protein stick to the pan?
Sautéed plant protein can stick when the pan is not hot enough, the surface is too dry, or the mixture is stirred before it has browned. Preheat the pan, use a little oil, and give the pieces time to form a browned surface before turning them.
Is sautéed plant protein the same as tofu?
No, sautéed plant protein is not necessarily tofu. It is a description of plant protein cooked by sautéing, often using textured soy pieces; tofu is a soy curd with a softer, more uniform texture and is usually prepared differently.
How do you get sautéed plant protein crispy?
To make sautéed plant protein crispier, remove as much water as possible after rehydrating it and spread it out in a hot pan. Cook in batches if needed; overcrowding traps steam and makes the pieces soft rather than browned.
Can you marinate sautéed plant protein?
Yes, sautéed plant protein can be marinated, especially after rehydrating and draining it if it is dried. A short marinade with garlic, spices, and a little oil adds flavor; avoid leaving it swimming in liquid, which can prevent browning.
Does sautéed plant protein provide complete protein?
If the sautéed plant protein is made from soy, it provides all the essential amino acids and is considered a complete protein. Other plant-protein ingredients may have different amino acid profiles, so the answer depends on what the dish is made from.
Can you use sautéed plant protein in tacos or burritos?
Yes, sautéed plant protein works well in tacos and burritos. Season it with cumin, chili, garlic, and lime, then add it with beans, vegetables, or salsa; drain excess moisture first so the tortillas do not become soggy.
Is sautéed plant protein a good post-workout meal?
Sautéed plant protein can be part of a post-workout meal because it supplies protein for recovery. Pair it with a carbohydrate source such as rice, potatoes, or bread, especially after a demanding session, and choose a portion that suits your appetite.
Sautéed plant protein Vitamins & Minerals
Vitamins
Folate
73.5µg · 18% DV
Biotin
4.8µg · 16% DV
B1
0.18mg · 15% DV
B6
0.24mg · 14% DV
Minerals
Copper
0.48mg · 53% DV
Phosphorus
368mg · 53% DV
Manganese
1.08mg · 47% DV
Iron
5.1mg · 28% DV
Potassium ⭐
585mg · 17% DV
Sodium
270mg · 12% DV
Sautéed plant protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed plant protein
To burn the 251 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 protein?
Sautéed plant protein is a pan-cooked dish made by browning pieces of plant-based protein, often with vegetables and seasonings. It is not tied to one particular cuisine; the type of protein, spices and accompaniments vary by cook. The quick cooking method gives it a savoury, browned surface while keeping the pieces tender.
Serve it warm over rice or grains, alongside a salad, or tucked into a wrap. It takes well to sauces and spices, making it an adaptable meat-free centrepiece for weeknight meals. It is protein-rich, with 20.1 g of protein per 100 g, and also provides some fibre. For a lighter plate, use oil sparingly and add plenty of vegetables.
How Nutritious Is Sautéed plant protein?
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 protein 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 protein Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed plant protein Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sautéed plant protein Fat Profile
SATURATED
1.17g
MONOUNSATURATED
2.58g
POLYUNSATURATED
3.68g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.