Mabo dofu

Dinner

Item Rating: 71/100

1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 18.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		21.2 g	27%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		941.2 mg	40%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
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

Source of Calories

Fat: 190 cal (53.7%)

Protein: 70 cal (19.8%)

Carbs: 94 cal (26.5%)

About Mabo dofu

Mabo Dofu, known as Mapo Tofu in Chinese cuisine, is a flavorful dish originating from Sichuan province. It typically consists of tofu simmered in a spicy and aromatic sauce made with doubanjiang (fermented chili bean paste), ground pork or beef, garlic, ginger, and Sichuan peppercorns. This dish is high in protein thanks to tofu, which is a plant-based source of key amino acids, and it contains moderate fat levels from the pork or beef. The use of chili and peppercorns adds capsaicin, which may have health-promoting properties. Low in carbohydrates, Mabo Dofu is a relatively balanced meal and can be adjusted to suit various dietary preferences. The dish showcases traditional Chinese cooking techniques and ingredients, offering both nutrition and bold flavors. Caloric values can range from 200-400 kcal per serving, depending on preparation methods and protein sources.

Health Benefits

• Rich in protein from tofu, supporting muscle maintenance and repair.
• Contains capsaicin from chili peppers, which can boost metabolism and promote heart health.
• Provides iron from ground pork or beef, essential for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains soy, wheat (if soy sauce is used), pork (if added), sesame (optional, garnish)

Suitable for: High-protein diets, vegetarian diets (if meat is omitted)

Not suitable for: Vegan diets (due to potential use of animal proteins), low-sodium diets (due to fermented bean paste and soy sauce)

Selection and Storage

Store leftover Mabo Dofu in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly by steaming or microwaving. Avoid freezing as tofu may change texture upon thawing.

Common Questions About Mabo dofu Nutrition

Is Mabo Dofu high in protein?

Mabo Dofu can be a good source of protein due to its tofu content. A typical serving (about 1 cup) contains approximately 15-20 grams of protein, depending on how much tofu, ground meat, or alternative protein is included. It is a well-balanced dish for those looking to increase their protein intake.

Can I eat Mabo Dofu on a keto diet?

Traditional Mabo Dofu is not typically keto-friendly because it often contains starches or sugars in the sauce for thickening and flavoring. However, by omitting sugar and substituting starch with keto-friendly thickeners like xanthan gum, Mabo Dofu can be modified to fit a keto diet.

Is Mabo Dofu healthy, and are there any concerns?

Mabo Dofu can be a healthy dish as it is rich in protein, iron, and some vitamins from tofu and accompanying ingredients. However, the sodium content can be high due to soy sauce and other seasonings. To make it healthier, consider using low-sodium soy sauce and balancing the meal with steamed vegetables.

What is the recommended portion size for Mabo Dofu?

A typical serving size for Mabo Dofu is 1 cup (about 200-250 grams), which provides around 300-400 calories depending on the recipe. This amount works well as a main dish when paired with rice or vegetables. Adjust portions based on your nutritional goals and diet preferences.

How does Mabo Dofu compare to other tofu dishes?

Unlike plain tofu dishes, Mabo Dofu is typically more flavorful due to its spicy, savory sauce. However, it often contains more calories and sodium compared to steamed or stir-fried tofu dishes. It's a great choice if you're looking for a hearty and bold flavor, but lighter tofu preparations may be better for low-sodium diets.

Data Sources & Scientific References