Baked tofu

Protein

Item Rating: 80/100

1 serving (85 grams) contains 120 calories, 10.0 grams of protein, 7.0 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		333.3
% Daily Value*
Total Fat		19.4 g	24%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		833.3 mg	36%
Total Carbohydrates		8.3 g	3%
	Dietary Fiber	2.8 g	10%
	Sugars	2.8 g
protein		27.8 g	55%
Vitamin D		0 mcg	0%
Calcium		416.7 mg	32%
Iron		4.2 mg	23%
Potassium		416.7 mg	8%

* 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 174 cal (54.7%)

Protein: 111 cal (34.9%)

Carbs: 33 cal (10.4%)

About Baked tofu

Baked tofu is a protein-rich food derived from soybeans, a staple in East and Southeast Asian cuisines. It is made by baking firm or extra-firm tofu that has been pressed to remove excess water, often marinated beforehand for added flavor. Nutritionally, baked tofu is an excellent source of plant-based protein, providing approximately 10-15 grams of protein per serving (100 grams). It is also low in saturated fat, contains no cholesterol, and is rich in essential nutrients like calcium, magnesium, and iron, as well as isoflavones, which are beneficial plant compounds. As a versatile ingredient, baked tofu fits well into various dishes, including salads, stir-fries, and grain bowls. It is particularly popular among vegetarians, vegans, and individuals seeking healthier, meat-free alternatives due to its robust texture and ability to absorb flavors effectively.

Health Benefits

• Rich source of plant-based protein, making it an excellent option for muscle repair and maintenance, providing roughly 10-15 grams of protein per 100 grams.
• High in calcium and magnesium, contributing to strong bone health and nerve function; one serving (100 grams) offers up to 20% of the daily recommended intake for calcium.
• Contains isoflavones, which may support heart health by reducing LDL cholesterol levels, as well as offering antioxidant properties.
• Provides iron, essential for oxygen transport in the blood, with roughly 10-20% of the daily value per serving.
• Low in saturated fat and cholesterol-free, aiding cardiovascular health and supporting weight management.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Soy-free diets, low-soy or soy-allergy-specific diets

Selection and Storage

Store baked tofu in an airtight container and refrigerate for up to 3-4 days. Reheat in the oven or skillet to maintain texture, or enjoy cold in salads and bowls.

Common Questions About Baked tofu Nutrition

Is baked tofu high in protein?

Yes, baked tofu is a good source of protein, providing approximately 10-15 grams of protein per 100 grams, depending on the brand or recipe. It's an excellent option for plant-based diets and supports muscle maintenance and repair.

Can I eat baked tofu on a keto diet?

Yes, baked tofu can be included in a keto diet as it is low in carbs, containing around 2-4 grams of net carbs per 100 grams. Just ensure that any marinades or seasonings used are also keto-friendly and free of added sugars.

What are the health benefits and concerns of eating baked tofu?

Baked tofu is rich in plant-based protein, calcium, and iron, making it beneficial for bone health and oxygen transport. However, some people may be sensitive to soy or want to moderate intake due to its phytoestrogen content. Choosing organic tofu can help avoid GMOs and reduce pesticide exposure.

How much baked tofu should I eat in one serving?

A standard serving size of baked tofu is typically 100-150 grams, about half a block. This amount provides a balanced portion of protein and nutrients without overloading on calories, as it contains between 120-180 calories per serving depending on preparation.

How does baked tofu compare to grilled or fried tofu?

Baked tofu is generally lower in fat and calories than fried tofu, as it uses less oil during preparation. Compared to grilled tofu, baked tofu tends to have a firmer, chewier texture and evenly distributed flavor from marinades. It's also easier to prepare in larger batches for meal prep.

Data Sources & Scientific References