1 serving (100 grams) contains 144 calories, 15.0 grams of protein, 8.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
342.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 35.7 mg | 1% | |
| Total Carbohydrates | 7.1 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 0 g | ||
| protein | 35.7 g | 71% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 833.3 mg | 64% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 288.1 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
Source of Calories
About Grilled tofu
Grilled tofu is a versatile plant-based protein derived from coagulated soy milk, originating from East Asia where it has been a dietary staple for centuries. When grilled, tofu develops a smoky, slightly charred flavor and firm texture, making it a popular choice in vegan and vegetarian cuisines. Nutritionally, tofu is a rich source of high-quality protein, containing all nine essential amino acids. It is also low in saturated fat and a good source of calcium, iron, and magnesium. Tofu provides isoflavones, plant-based compounds that may support hormone balance and overall health. Depending on preparation, grilled tofu can be a light and satisfying dish for various dietary preferences while delivering vital nutrients for energy and wellness.
Health Benefits
- High-protein content (10g per 100g) supports muscle repair and maintenance.
- Isoflavones in soy may contribute to heart health by potentially improving cholesterol levels.
- Rich in plant-based calcium (providing up to 20% of the daily value per serving), beneficial for bone strength.
- Iron content (approximately 1.6 mg per 100g serving) supports healthy red blood cell production.
- Magnesium aids in nerve function, regulating blood pressure, and energy metabolism.
Dietary Considerations
Selection and Storage
Store tofu in an airtight container in the refrigerator and consume within 3-5 days after grilling. If unused tofu remains uncooked, keep submerged in water (changing water daily) to maintain freshness.
Common Questions About Grilled tofu Nutrition
Is grilled tofu high in protein?
Grilled tofu is a great source of plant-based protein, with approximately 10-15 grams of protein per 3-ounce serving, depending on the type of tofu used. It is an excellent option for vegetarians and vegans looking to boost protein intake.
Can I eat grilled tofu on a keto diet?
Grilled tofu can fit into a keto diet if consumed in moderation, as it contains about 2-3 grams of net carbs per serving. However, since tofu is higher in protein than fat, it is better suited for balance-focused or low-carb diets rather than strict keto eating.
What are the health benefits of grilled tofu?
Grilled tofu is rich in protein, iron, and calcium, making it a beneficial food for muscle health, bone strength, and overall energy. It also contains isoflavones, which may promote heart health and hormonal balance, though excessive consumption of soy is sometimes questioned for its potential effects on thyroid function.
How much grilled tofu should I eat per serving?
A standard serving of grilled tofu is about 3 ounces, which provides a balanced amount of protein and calories (roughly 120-150 calories depending on preparation). For those seeking higher protein, larger portions can be consumed as part of a meal.
How does grilled tofu compare to grilled chicken in terms of nutrition?
Grilled chicken tends to have more protein (about 26 grams per 3 ounces) and less fat compared to grilled tofu, which has 10-15 grams of protein and may contain slightly more fat if it’s medium or firm tofu. Tofu, however, is a vegan option and provides phytonutrients like isoflavones, making it a versatile alternative.
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.
- Dietary Guidelines for Americans 2020-2025: Plant-Based ProteinU.S. Department of Health and Human Services and U.S. Department of Agriculture (HHS and USDA)Highlights tofu as a plant-based protein source and its inclusion in healthy dietary patterns.
- Health benefits of tofu: A review of the researchJournal of Nutritional ScienceReviews scientific findings on tofu, including its high protein content and impact on heart health and cholesterol levels.
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.
