Fried tofu with vegetables

Lunch

Item Rating: 83/100

1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 15.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		235.3 mg	18%
Iron		2.9 mg	16%
Potassium		470.6 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 158 cal (55.5%)

Protein: 56 cal (19.8%)

Carbs: 70 cal (24.7%)

About Fried tofu with vegetables

Fried tofu with vegetables is a popular dish in several Asian culinary traditions, particularly Chinese, Thai, and Japanese cuisines. It typically combines tofu, made from coagulated soy milk, with a mix of stir-fried vegetables such as carrots, broccoli, bell peppers, and snow peas. Tofu is praised for being a high-protein, plant-based food and is rich in calcium, iron, and magnesium. The vegetables incorporated offer essential vitamins (such as vitamin C from bell peppers and vitamin A from carrots) and dietary fiber, making it a balanced, nutrient-dense dish suitable for various diets. When prepared with minimal oil and served with whole grains like brown rice, the dish becomes a wholesome meal that promotes health and well-being without compromising on taste.

Health Benefits

• Rich in plant-based protein (approximately 8 grams of protein per 100g of firm tofu), supporting muscle repair and growth.
• High in calcium (about 20% of the RDI per serving of tofu), promoting bone health.
• Contains magnesium (47 mg per 100g of tofu), which supports nerve function and blood pressure regulation.
• Provides dietary fiber from vegetables, aiding digestion and maintaining gut health.
• Rich in antioxidants like vitamin C (from bell peppers), which boosts the immune system and protects against cellular damage.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Soy allergy, low fodmap

Selection and Storage

Store tofu in water in an airtight container and refrigerate for up to 5 days. Ensure vegetables are kept in the crisper drawer and used within 3-5 days for optimal freshness.

Common Questions About Fried tofu with vegetables Nutrition

Is fried tofu with vegetables high in protein?

Yes, fried tofu with vegetables can be a good source of protein, especially due to tofu, which contains around 8-10 grams of protein per 100 grams. The exact protein content will depend on how much tofu is used in the dish, as vegetables generally contribute less protein.

Can I eat fried tofu with vegetables on a keto diet?

Fried tofu with vegetables might not be ideal for a strict keto diet, as tofu contains about 2 grams of net carbs per 100 grams, and some vegetables, especially starchy ones, can have a higher carbohydrate content. Opt for low-carb vegetables like broccoli or spinach to make it more keto-friendly.

What are the health benefits of fried tofu with vegetables?

Fried tofu with vegetables provides a well-rounded nutritional profile, including plant-based protein, fiber, vitamins like C and K (from vegetables), and minerals such as iron and calcium (from tofu). However, frying can add extra calories and fats, which may be a concern for those monitoring their fat intake.

How much fried tofu with vegetables should I eat per serving?

A typical serving size of fried tofu with vegetables is about 1 to 1.5 cups, which can range from 250-400 calories depending on the amount of oil and vegetables used. Adjust portion size based on your dietary needs and activity level.

Is fried tofu with vegetables healthier than stir-fried chicken with vegetables?

Fried tofu with vegetables is a great plant-based alternative to stir-fried chicken with vegetables. While chicken is higher in protein (27 grams per 100 grams compared to tofu's 8-10 grams), tofu contains beneficial compounds like isoflavones and is cholesterol-free. The choice depends on your dietary preferences and goals, but tofu is lower in saturated fat and better suited for vegans and vegetarians.

Data Sources & Scientific References