Mala tofu

Dinner

Item Rating: 72/100

1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 18.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% 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		11.8 g	4%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		235.3 mg	5%

* 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: 190 cal (64.8%)

Protein: 56 cal (19.2%)

Carbs: 47 cal (16.0%)

About Mala tofu

Mala tofu is a spicy, flavorful dish originating from Sichuan cuisine in China. Known for its use of Sichuan peppercorns and chili oil, 'mala' translates to 'numbing and spicy,' which describes its intense flavor profile. The dish features tofu, a high-protein soy product, often combined with vegetables, aromatics, and a spicy sauce. Tofu is naturally low in saturated fat and cholesterol-free, making it a healthy protein source. A standard serving of mala tofu contains significant amounts of plant-based protein, iron, calcium (fortified varieties), and manganese. With its rich flavors and versatile ingredients, it can accommodate various dietary preferences while providing essential nutrients.

Health Benefits

• Rich in plant-based protein, tofu supports muscle repair and overall growth with roughly 10-15 grams per 100-gram serving.
• Contains iron, which is essential for oxygen transport in the blood and supports energy production (approximately 5 mg per cup of tofu).
• High in calcium (if fortified), promoting strong bones and teeth, with around 20% of the daily recommended intake in a standard serving.
• Manganese found in tofu supports bone health and antioxidative activity, contributing to overall metabolic health.
• Sichuan peppercorns feature antioxidants that may help reduce inflammation and support immune function.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, dairy-free, gluten-free (if soy sauce is certified gluten-free)

Not suitable for: Soy-allergic individuals, low-spice tolerance diets

Selection and Storage

Store tofu in the refrigerator, submerged in water, and change the water daily to keep it fresh. Mala tofu is best prepared fresh to maintain its texture and flavor.

Common Questions About Mala tofu Nutrition

Is Mala Tofu a good source of protein?

Mala Tofu is a moderate source of protein, with tofu providing approximately 8-10 grams of protein per 100 grams. However, the dish's overall protein content can vary depending on other added ingredients such as vegetables or sauces.

Can I eat Mala Tofu on a keto diet?

Mala Tofu is generally not ideal for a keto diet because the sauce often includes sugar or starchy thickeners, which increases its carbohydrate content. Tofu itself has around 2-3 grams of carbs per 100 grams, so the dish may be modified by using keto-friendly sauces.

What health benefits are associated with Mala Tofu?

Mala Tofu provides several health benefits, including plant-based protein from tofu and capsaicin from chili peppers, which may boost metabolism. However, the dish can be high in sodium and oil, so moderation is key to avoid issues like bloating or excessive calorie intake.

What is a recommended serving size for Mala Tofu?

A standard serving size of Mala Tofu is about 1 cup (150-200 grams), which typically contains between 200-300 calories depending on the preparation. Pair it with steamed vegetables or a small serving of rice for a balanced meal.

How does Mala Tofu compare to Mapo Tofu?

Mala Tofu and Mapo Tofu are similar dishes with spicy flavors, but Mala Tofu focuses on a stronger numbing sensation from Sichuan peppercorns. Mapo Tofu often includes ground meat like pork or beef, making it higher in protein but less vegan-friendly compared to Mala Tofu.

Data Sources & Scientific References