Braised tofu

Dinner

Item Rating: 82/100

1 serving (150 grams) contains 200 calories, 15.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

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		800.0 mg	34%
Total Carbohydrates		16.0 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		240 mg	18%
Iron		3.2 mg	17%
Potassium		320.0 mg	6%

* 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

Source of Calories

Fat: 172 cal (51.9%)

Protein: 96 cal (28.8%)

Carbs: 64 cal (19.2%)

About Braised tofu

Braised tofu is a flavorful dish originating from East Asian cuisines, particularly Chinese cooking. It involves tofu stewed or simmered in a savory mix of soy sauce, spices, and vegetables. Tofu is made by coagulating soy milk and pressing the curds, creating a protein-rich food. It is low in saturated fat and provides key nutrients such as calcium, iron, and magnesium. While tofu is naturally low in carbohydrates, its versatility allows pairing with various vegetables and sauces, often enhancing its nutrient profile. As a plant-based protein source, braised tofu is particularly favored in vegetarian and vegan diets due to its nutritional balance and ability to absorb rich flavors during cooking.

Health Benefits

• High in protein: Tofu provides approximately 8 grams of protein per 100 grams, aiding muscle repair and growth.
• Rich in iron: Serves around 1.2 mg of iron per 100 grams, essential for oxygen transportation in the blood.
• Source of calcium: Delivers about 350 mg of calcium per half-cup, supporting healthy bones and teeth.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan

Not suitable for: Soy-free diets, non-vegetarian diets (if meat-based broth is used)

Selection and Storage

Store tofu in the refrigerator submerged in water to maintain its freshness; replace the water daily if unused. Prepared braised tofu should be refrigerated and consumed within 3-4 days.

Common Questions About Braised tofu Nutrition

Is braised tofu high in protein?

Yes, braised tofu is a good source of plant-based protein. A 100-gram serving of tofu typically contains about 8-10 grams of protein, making it a great option for vegetarians and vegans who need a protein boost in their diets.

Can I eat braised tofu on a keto diet?

Braised tofu can fit into a keto diet, depending on the specific preparation and sauces used. Tofu itself is low in carbohydrates, containing around 1.5-2 grams of net carbs per 100 grams, but check for added sugars or high-carb sauces in the braising liquid.

What are the health benefits or concerns of eating braised tofu?

Braised tofu is rich in protein, calcium, and iron, while being low in saturated fat, making it beneficial for bone health and muscle repair. However, if soy allergies are an issue or if excessive sodium is present in the braising liquid, it may not be suitable for everyone.

What is the recommended serving size of braised tofu?

A standard serving size of braised tofu is about 100-150 grams, which offers a satisfying portion of protein and nutrients without overloading calories. Depending on preparation, this serving usually provides around 90-150 calories.

How does braised tofu compare to fried tofu in terms of health?

Braised tofu is generally healthier than fried tofu because it contains less fat and fewer calories. While fried tofu can absorb oil during frying, raising its calorie content significantly, braising retains the natural nutritional value of tofu with minimal added fats.

Data Sources & Scientific References