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Soy Mince Vegetable Sauté Calories
Plant-based protein and fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Soy Mince Vegetable Sauté (200 g) has 222 calories. That works out to 111 calories per 100 g. It contains 20.2 g of carbs, 19.6 g of protein, 8.8 g of fat and 8.2 g of fiber. Its 41 mg of Vitamin C covers 46% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Soy Mince Vegetable Sauté Nutrition Facts
Selected: 1 serving (medium) · 200 g
222
KCAL / 200G
Carbs
20.2g
· 7% DV
Protein
19.6g
· 39% DV
Fat
8.8g
· 11% DV
Fiber
8.2g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 33% · Fat 33%
Soy Mince Vegetable Sauté nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 8.2 g | 29% |
| Protein | 19.6 g | 39% |
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 Soy Mince Vegetable Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 222 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| 100 g | 100 g | 111 kcal |
| 1 serving (small) | 120 g | 133 kcal |
| 1 cup (medium) | 180 g | 200 kcal |
| 1 cup (large) | 270 g | 300 kcal |
| 1 serving (large) | 300 g | 333 kcal |
| 1 pack (whole) | 400 g | 444 kcal |
Calculated from 111 calories per 100 g.
Frequently Asked Questions About Soy Mince Vegetable Sauté
How do you make soy mince vegetable sauté?
Make soy mince vegetable sauté by rehydrating dried soy mince, sautéing chopped vegetables, then combining everything in the pan. Cook onion first, add vegetables such as peppers or mushrooms, and stir in the drained mince with herbs and spices until hot.
What vegetables go well in soy mince vegetable sauté?
Bell peppers, mushrooms, zucchini, carrots, and onions all work well in soy mince vegetable sauté. Cut them into similar-sized pieces, adding firmer vegetables first so everything cooks evenly without turning mushy.
Do you need to soak soy mince for soy mince vegetable sauté?
Yes, soak dried soy mince in hot water before adding it to soy mince vegetable sauté. Drain and squeeze it well afterward; excess water can dilute the seasoning and make the finished pan watery.
What can you serve with soy mince vegetable sauté?
Serve soy mince vegetable sauté with rice, couscous, pasta, or crusty bread for a filling meal. A simple green salad or plain yogurt on the side adds a fresh contrast to the savoury, spiced vegetables.
Can you freeze soy mince vegetable sauté?
Yes, soy mince vegetable sauté can be frozen in airtight portions once completely cool. Some vegetables may soften after thawing, so reheat it in a pan rather than expecting the original crisp texture.
How long does soy mince vegetable sauté last in the fridge?
Soy mince vegetable sauté keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until steaming hot.
How do you stop soy mince in vegetable sauté from tasting bland?
Season the soy mince vegetable sauté while the mince cooks, not just at the end. Garlic, smoked paprika, cumin, black pepper, or a splash of soy sauce build savoury flavour; squeeze the rehydrated mince first so it can absorb the seasoning.
Can you make soy mince vegetable sauté without soy sauce?
Yes, soy mince vegetable sauté does not need soy sauce. Use garlic, herbs, pepper, and a little tomato paste or lemon juice for flavour; soy sauce is simply one optional seasoning, not an essential ingredient.
Is soy mince vegetable sauté good for meal prep?
Yes, soy mince vegetable sauté works well for meal prep because it reheats easily and can be portioned with grains. Keep the vegetables slightly firm when cooking so they hold their texture better after refrigeration and reheating.
Can you make soy mince vegetable sauté spicy?
Yes, add chilli flakes, fresh chilli, or hot sauce to make soy mince vegetable sauté spicy. Start with a small amount while cooking, then adjust at the table so the heat does not overwhelm the vegetables.
Soy Mince Vegetable Sauté Vitamins & Minerals
Vitamins
Vitamin C
41mg · 46% DV
Vitamin K
29µg · 24% DV
B6
0.38mg · 22% DV
Biotin
6.2µg · 21% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.84mg · 37% DV
Phosphorus
252mg · 36% DV
Iron
4.5mg · 25% DV
Potassium ⭐
674mg · 20% DV
Sodium
370mg · 16% DV
Soy Mince Vegetable Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy Mince Vegetable Sauté
To burn the 222 calories in 1 serving (medium) (200 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 Soy Mince Vegetable Sauté?
Soy Mince Vegetable Sauté combines rehydrated soy mince with vegetables, cooked together in a pan with oil and seasoning. It is a flexible home-style dish rather than a preparation tied to one particular region; the vegetables can change with the season or what is on hand.
Serve it hot as a weeknight main, alongside rice, flatbread or potatoes. It also works well in a wrap or as a make-ahead lunch, and can be seasoned with herbs, spices or a little chilli. Soy and vegetables make it a source of plant-based protein and fibre, with 9.8 g of protein per 100 g. For a lighter serving, use modest oil and add extra vegetables.
How Nutritious Is Soy Mince Vegetable Sauté?
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 Soy Mince Vegetable Sauté 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 Soy Mince Vegetable Sauté Contain Allergens?
Contains these allergens:
Which Diets Is Soy Mince Vegetable Sauté 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
Soy Mince Vegetable Sauté Fat Profile
SATURATED
1.1g
MONOUNSATURATED
3.1g
POLYUNSATURATED
2.58g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.