Grilled tofu skewers

Appetizer

Item Rating: 85/100

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 (238.1g)

Calories		317.5
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		3.2 mg	17%
Potassium		396.8 mg	8%

* 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: 171 cal (51.8%)

Protein: 95 cal (28.9%)

Carbs: 63 cal (19.3%)

About Grilled tofu skewers

Grilled Tofu Skewers are a plant-based dish often associated with Asian or fusion cuisines but are widely enjoyed across global culinary traditions. Tofu, traditionally made from soybeans, is a high-protein food packed with essential nutrients. It is a great source of iron, calcium, and magnesium, while remaining low in calories and saturated fat. This dish involves marinating tofu cubes in flavorful sauces or spices and grilling them, often alongside vegetables, making it a nutrient-dense, high-protein option for vegetarians and vegans. Its versatility and ease of preparation make it a perfect addition to health-conscious diets seeking alternatives to meat-based skewers. The grilled preparation enhances flavor while preserving its nutrient profile.

Health Benefits

• Rich in plant-based protein (9g per 100g serving), supporting muscle repair and maintenance.
• Contains isoflavones, which may benefit bone health and cardiovascular health.
• High in calcium (up to 200mg per 100g serving depending on preparation), supporting strong bones and teeth.
• Iron content (approximately 1.8mg per 100g) aids in oxygen transport and energy production.
• Low in cholesterol, supporting heart health.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, gluten-free (if marinade is gluten-free)

Not suitable for: Soy-free, paleo (depending on preparation)

Selection and Storage

Store tofu in its original liquid in the refrigerator until ready to use. After cooking, consume within 4 days if stored in an airtight container in the fridge.

Common Questions About Grilled tofu skewers Nutrition

Is grilled tofu high in protein?

Yes, grilled tofu is a great source of protein. On average, a 3-ounce serving of grilled tofu provides about 8-10 grams of protein, making it an excellent plant-based protein option for vegans, vegetarians, and anyone looking to boost their protein intake.

Can I eat grilled tofu skewers on a keto diet?

Grilled tofu skewers can be compatible with a keto diet, but it depends on the marinade and vegetables used. Tofu is relatively low in carbohydrates, containing around 2-3 grams of net carbs per 3-ounce serving, so it can fit into a keto diet if paired with low-carb ingredients like zucchini or bell peppers.

What are the health benefits of grilled tofu skewers?

Grilled tofu is rich in plant-based protein, calcium, and iron, which support muscle health, bone strength, and oxygen transport. Additionally, tofu contains isoflavones, which have been linked to potential benefits for heart health and hormonal balance. However, those with soy allergies or sensitivities should avoid tofu.

How much grilled tofu skewers should I serve per person?

A typical serving size for grilled tofu skewers is around 4-6 ounces of tofu per person, which is roughly 2-3 skewers depending on the size. This portion provides a filling meal with around 15-20 grams of protein and less than 200 calories, making it a balanced choice for most diets.

How does grilled tofu compare to grilled chicken in terms of nutrition?

Grilled tofu is lower in calories and fat compared to grilled chicken, making it a lighter option. For example, 3 ounces of tofu has about 80 calories and 8-10 grams of protein, whereas 3 ounces of grilled chicken breast has about 140 calories and 26 grams of protein. Tofu is also a plant-based option, containing no cholesterol, which can appeal to vegans and those seeking heart-healthy alternatives.

Data Sources & Scientific References