⏱ 57 min totalCrispy Breaded Tofu Steaks
Per 1 serving · 322 g · 11 ingredients
of a 2,000 cal day
- Protein23g21% of calories
- Carbs33g30% of calories
- Fat24g49% of calories
- ✓ Cholesterol free
At a glance
One serving of Crispy Breaded Tofu Steaks (322 g) has 420 calories, with 23 g of protein, 33 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (46% DV), riboflavin (b2) (22% DV) and Vitamin B6 (22% DV). Keep an eye on sodium, which provides 37% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Riboflavin (B2)22%
- Vitamin B622%
- Calcium49%
- Iron60%
- Magnesium25%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E18%
- Vitamin K14%
- Thiamine13%
- Folate (B9)12%
- Choline14%
Watch
20%+ of the daily value
- Sodium37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
8 oz Tofu
2 clove Garlic
1 tbsp Tomato paste
½ tbsp Dijon mustard
½ tbsp Maple syrup
½ tbsp Tamari soy sauce- 🥄½ tbsp Water
⅛ tsp Black pepper
¼ cup Panko breadcrumbs
1 tbsp Olive oil
½ tbsp Barbecue sauce
Directions
- 1
Drain the tofu and cut into steak-sized pieces. For thicker steaks, slice the block in half lengthwise.
- 2
Press the tofu by wrapping it in a clean dishtowel, placing a cutting board on top, and weighing it down with heavy objects for 10 to 30 minutes.
- 3
Mince the garlic and combine with tomato paste, Dijon mustard, maple syrup, soy sauce, water, and pepper in a large flat bowl.
- 4
Place breadcrumbs in a separate dish.
- 5
Coat tofu steaks in the tomato paste mixture, then press into breadcrumbs to adhere.
- 6
Heat oil in a frying pan over medium heat. Fry tofu until golden brown on both sides, about 3 to 6 minutes per side.
- 7
Slice tofu on an angle and serve with barbecue sauce.
Vitamins & minerals
Amounts for 1 serving (322 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 13 μg | 1% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 16 μg | 14% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 493 mg | 49% |
| Iron | 5 mg | 60% |
| Potassium | 597 mg | 13% |
| Magnesium | 103 mg | 25% |
| Phosphorus | 319 mg | 46% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 64% |
| Manganese | 2 mg | 84% |
| Selenium | 27 μg | 49% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 157 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 5,000 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 420 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Crispy Breaded Tofu Steaks?
One serving of Crispy Breaded Tofu Steaks (1 serving) has 420 calories, which works out to 130 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Crispy Breaded Tofu Steaks high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Crispy Breaded Tofu Steaks keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Crispy Breaded Tofu Steaks?
862 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Crispy Breaded Tofu Steaks?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
339 calCrunchy Ramen Noodle Salad1 serving
251 calShiitake and Scallion Ramen1 serving
547 calCreamy Mushroom Ramen1 serving
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving