1 serving (150 grams) contains 200 calories, 16.0 grams of protein, 12.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 12.8 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 25.6 g | 51% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 320.0 mg | 24% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 480 mg | 10% | |
* 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
Source of Calories
About Blackened tofu
Blackened tofu is a high-protein, plant-based dish that originated from merging Creole cooking techniques with Asian-inspired ingredients. Known for its bold spices like paprika, cayenne, and garlic, the tofu is seared to create a flavorful crust. Tofu itself is derived from soybeans, a staple in East Asian cuisine, and is valued for its versatility and nutrient density. A 3-ounce serving of firm tofu contains approximately 8 grams of protein, just 70 calories, and is rich in iron, calcium, and magnesium. This dish is a health-conscious choice that pairs plant-based protein with low-fat, nutrient-dense seasoning making it suitable for many dietary lifestyles while maintaining strong flavors inspired by classic blackening techniques from Louisiana cuisine.
Health Benefits
- Rich in protein (8 grams per 3-ounce serving), tofu supports muscle repair and growth, making it ideal for active lifestyles.
- Contains calcium and magnesium, essential for maintaining bone strength and overall skeletal health.
- Iron in tofu aids in oxygen transport in the body, supporting energy levels and reducing fatigue.
Dietary Considerations
Selection and Storage
Store tofu in water within an airtight container in the refrigerator for up to 5 days, changing the water daily to maintain freshness. Cooked blackened tofu can be refrigerated in an airtight container for up to 3 days.
Common Questions About Blackened tofu Nutrition
Is blackened tofu high in protein?
Yes, blackened tofu is high in protein. A 3.5-ounce (100-gram) serving of tofu typically contains around 8–10 grams of protein, depending on the brand. This makes it an excellent plant-based protein source, especially for vegans and vegetarians.
Can I eat blackened tofu on a keto diet?
Blackened tofu can be included in a keto diet but with caution. Tofu has about 1.5–2 grams of net carbs per 100 grams, which is relatively low. However, spices used for blackening should not contain added sugars or high-carb fillers to keep it keto-friendly.
What are the health benefits of blackened tofu?
Blackened tofu is rich in plant-based protein, iron, calcium, and contains all nine essential amino acids. It is also low in saturated fat and free from cholesterol. However, some methods of blackening involve high heat and oil, so moderation is key to avoid excess calorie intake.
What is the recommended serving size for blackened tofu?
A standard serving size for blackened tofu is about 3.5 ounces (100 grams), which provides around 80–100 calories. For a balanced meal, it can be paired with non-starchy vegetables and whole grains for additional fiber and nutrients.
How does blackened tofu compare to grilled chicken nutritionally?
Blackened tofu and grilled chicken both offer high protein content, but tofu is plant-based, contains no cholesterol, and is lower in saturated fat. Grilled chicken typically has slightly more protein—about 25 grams per 3.5 ounces compared to tofu's 8–10 grams—but lacks the calcium and iron found in tofu.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
