Agadashi tofu

Appetizer

Item Rating: 77/100

1 serving (150 grams) contains 120 calories, 6.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		11.0 g	14%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		788.6 mg	34%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		2.4 mg	13%
Potassium		236.6 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 99 cal (49.5%)

Protein: 38 cal (19.0%)

Carbs: 63 cal (31.6%)

About Agadashi tofu

Agadashi Tofu is a traditional Japanese dish consisting of deep-fried tofu cubes served in a flavorful broth made from dashi (a fish-based soup stock), soy sauce, and mirin. Commonly garnished with green onions, grated daikon, or bonito flakes, this dish combines a balance of savory, umami flavors with soft and crispy textures. Tofu, which is made from soybeans, is a plant-based protein source, low in calories and high in essential nutrients like calcium, iron, and magnesium. The dish offers moderate protein levels and contains beneficial isoflavones, compounds linked to various health benefits. While traditionally served as a small appetizer or side dish, it is a nutrient-rich addition to a balanced diet when consumed in moderation.

Health Benefits

• Rich in high-quality plant protein due to tofu, with approximately 10 grams per 100 grams, supporting muscle and tissue repair.
• Contains calcium and magnesium from tofu, contributing to bone health and proper muscle function.
• Provides isoflavones from soy, which may support heart health and help balance hormone levels, especially in postmenopausal women.

Dietary Considerations

Allergens: Contains soy, fish (from dashi), gluten (from soy sauce)

Suitable for: Vegetarian (with vegetarian dashi), low-calorie diets

Not suitable for: Vegan (due to traditional dashi with fish), soy-free diets, gluten-free diets (if regular soy sauce is used)

Selection and Storage

Store tofu in water in the refrigerator and change the water daily. Leftover prepared Agadashi Tofu should be consumed within 1-2 days for optimal freshness.

Common Questions About Agadashi tofu Nutrition

Is Agadashi Tofu high in protein?

Agadashi Tofu provides a moderate amount of protein, typically around 7–10 grams per serving depending on portion size and how it's prepared. Tofu, the main ingredient, is a plant-based protein source, making it a good choice for vegetarians and vegans.

Can I eat Agadashi Tofu on a keto diet?

Agadashi Tofu is generally not suitable for a keto diet due to the starch used in coating the tofu and the sauce, which often contains sugar. However, it can be modified with low-carb alternatives for these ingredients to make it more keto-friendly.

What are the health benefits or concerns of eating Agadashi Tofu?

Agadashi Tofu offers health benefits such as being rich in vitamins like iron, calcium, and magnesium, thanks to tofu's natural composition. However, the dish can be high in sodium from the broth and sauce, which may be a concern for those monitoring their salt intake.

What is a recommended serving size for Agadashi Tofu?

A typical serving size is about 100–150 grams, offering approximately 70–120 calories depending on the preparation. Pair it with vegetables or a side dish to create a balanced meal while keeping portions moderate.

How does Agadashi Tofu compare to other tofu dishes?

Agadashi Tofu is distinct for being lightly fried and served in a dashi-based broth, making it richer in flavor compared to simply steamed or grilled tofu. However, it tends to be higher in calories and fat due to the frying process.

Data Sources & Scientific References