1 serving (100 grams) contains 150 calories, 12.0 grams of protein, 9.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
357.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 14.3 g | 5% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.8 g | ||
| protein | 28.6 g | 57% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 476.2 mg | 36% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 357.1 mg | 7% | |
* 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 skewer
Grilled tofu skewers are a popular plant-based dish originating from East and Southeast Asian cuisines, often enjoyed as a healthy, versatile appetizer or main course. Tofu, derived from soybeans, serves as a high-protein base that absorbs marinades and seasonings effectively. A 100-gram serving of firm tofu provides approximately 10 grams of protein, along with essential nutrients such as iron, calcium, and magnesium. Grilling enhances its natural flavor while maintaining a low-fat profile, making it suitable for health-conscious diets. Often paired with vegetables on the skewer, this dish offers a balanced option rich in plant-based protein and micronutrients.
Health Benefits
- Supports muscle growth and maintenance due to its high protein content (10 grams per 100 grams).
- Promotes bone health with calcium levels of up to 253 milligrams per 100 grams, supporting structural integrity.
- May support heart health due to isoflavones derived from soy, known for their cholesterol-lowering properties.
Dietary Considerations
Selection and Storage
Store tofu in the refrigerator submerged in fresh water, replacing the water daily if uncooked. Consume grilled tofu within 3 days, keeping it in an airtight container.
Common Questions About Grilled tofu skewer Nutrition
Is grilled tofu high in protein?
Yes, grilled tofu is an excellent source of plant-based protein. A typical serving of firm tofu (around 100 grams) provides approximately 10 grams of protein, making it an ideal choice for those looking to increase their protein intake in a healthy, meat-free form.
Can I eat grilled tofu skewer on a keto diet?
Grilled tofu can be consumed on a keto diet, as it contains around 2-3 grams of net carbs per 100 grams. However, be cautious if the marinade includes sugary sauces or ingredients that might increase the carb count.
What are the health benefits of eating grilled tofu skewer?
Grilled tofu is a rich source of high-quality plant-based protein and essential amino acids. It also contains important minerals like calcium, iron, and magnesium, which support bone and overall health. However, some people may need to moderate tofu intake due to its isoflavones, which can mimic estrogen in the body in high amounts.
What is the recommended serving size for grilled tofu skewers?
A recommended serving size for grilled tofu skewers is about 4-5 medium-sized cubes of tofu (approximately 100-150 grams). This portion offers a balanced amount of protein, calories (around 100-150 calories), and essential nutrients for most dietary needs.
How does grilled tofu compare to grilled chicken in terms of nutrition?
Grilled tofu contains slightly less protein than grilled chicken, with about 10 grams per 100 grams compared to chicken's 25-30 grams. However, tofu is lower in saturated fat and cholesterol-free, making it a heart-healthy alternative and an excellent option for vegans and vegetarians.
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.
