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Vegan Steak Calories
Plant-based protein source, low saturated fat, contains fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegan Steak (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 9.6 g of carbs, 19.2 g of protein, 4.8 g of fat and 4.8 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Vegan Steak Nutrition Facts
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
9.6g
· 3% DV
Protein
19.2g
· 38% DV
Fat
4.8g
· 6% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 48% · Fat 28%
Vegan Steak nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 456 mg | 20% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 4.8 g | 17% |
| Protein | 19.2 g | 38% |
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 Medium Vegan Steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 168 kcal |
| 1 piece (extra small) | 60 g | 84 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 2 piece (double) | 240 g | 336 kcal |
| 1 pack (whole) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Vegan Steak
What is vegan steak made of?
Vegan steak is usually made from soy, wheat protein (seitan), pea protein, or a blend of plant proteins. Seasonings and texture vary by product, and some are shaped or flavored to resemble a particular style of meat.
How do you cook vegan steak?
You can cook vegan steak in a skillet, on a grill, or in the oven. Follow the package directions, since some products are precooked while others need thorough cooking. A little oil can help keep it from sticking.
Does vegan steak taste like beef?
Vegan steak can have a savory, meat-like flavor, but it does not taste exactly like beef. Texture and seasoning vary widely: some versions are chewy and firm, while others are softer. Sauces and cooking method also affect the result.
Can you grill vegan steak?
Yes, many vegan steaks can be grilled. Brush the surface lightly with oil and follow the package directions, as delicate varieties may break apart or stick. Turn it carefully and avoid leaving it on the grill longer than recommended.
Is vegan steak a good source of protein?
Yes, vegan steak provides plant-based protein, though the amount and protein source vary by product. Soy-, wheat-, and pea-based versions are common. Serve it with vegetables and a grain or potatoes for a more complete meal.
How do you make vegan steak at home?
You can make vegan steak at home using seitan, textured soy, or a bean-based mixture. Combine the main ingredient with seasonings and a binder, shape it into patties, then cook it in a pan or oven. The base ingredient determines the texture.
Can vegan steak be eaten raw?
Usually, no. Eat vegan steak without cooking only if the package explicitly says it is ready to eat; otherwise, cook or heat it as directed. Plant-based ingredients do not automatically make a product safe to eat straight from the package.
How should you store vegan steak after opening?
Keep opened vegan steak covered in the refrigerator and follow the package’s instructions for how soon to use it. Do not leave it at room temperature for long, and discard it if its smell, appearance, or texture changes unexpectedly.
Can you freeze vegan steak?
Yes, vegan steak can generally be frozen. Seal opened portions in an airtight freezer-safe container or bag, separating pieces if needed. Thaw it in the refrigerator and follow the package guidance for cooking and use after thawing.
What goes well with vegan steak?
Vegan steak pairs well with roasted vegetables, salad, potatoes, or grains such as rice and quinoa. Add a flavorful sauce or seasoning, and include vegetables and a filling side to turn it into a balanced main meal.
Vegan Steak Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.8mg · 11% DV
B6
0.18mg · 11% DV
B5
0.48mg · 10% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
456mg · 20% DV
Phosphorus
132mg · 19% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
264mg · 8% DV
Vegan Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan Steak
To burn the 168 calories in 1 piece (medium) (120 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 Vegan Steak?
Vegan Steak is a shaped, plant-based alternative to a meat steak, made from plant proteins with seasonings and ingredients that help hold it together. It is a modern meat-free product rather than a traditional dish tied to one particular cuisine.
Pan-fry or grill it and serve hot, much as you would a conventional steak. Depending on where you live, it works well in a bun, sliced into a grain bowl, or served with potatoes and vegetables. With 16 g of protein and 4 g of fibre per 100 g, it can make a satisfying plant-based centrepiece. For a lighter plate, use little added oil and pair it with salad or grilled vegetables.
How Nutritious Is Vegan Steak?
Nutrient density
Medium
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 Vegan Steak 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 Vegan Steak Contain Allergens?
Contains these allergens:
Which Diets Is Vegan Steak Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan Steak Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.44g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.