Mapo tofu

Dinner

Item Rating: 70/100

1 serving (200 grams) contains 300 calories, 12.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		23.5 g	30%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		941.2 mg	40%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	2.4 g	8%
	Sugars	3.5 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		352.9 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 211 cal (62.5%)

Protein: 56 cal (16.7%)

Carbs: 70 cal (20.8%)

About Mapo tofu

Mapo Tofu is a popular dish originating from Sichuan cuisine in China, known for its bold, spicy, and numbing flavors due to ingredients like Sichuan peppercorns and chili bean paste. The dish typically consists of soft tofu cooked in a savory, spicy sauce, often with ground pork or beef, garlic, and ginger. Tofu is a primary ingredient, offering a high-protein, low-fat profile while also being rich in essential amino acids, calcium, and iron. The inclusion of spices and aromatics contributes to both flavor and potential health benefits. When prepared traditionally, a serving of Mapo Tofu provides a balance of protein, carbohydrates, and fats, along with key vitamins such as B vitamins and minerals like manganese and phosphorus.

Health Benefits

• Tofu is rich in plant-based protein, containing all nine essential amino acids, which support muscle repair and overall body function.
• Chili peppers in the dish provide capsaicin, a compound known to boost metabolism and reduce inflammation.
• Garlic and ginger contain antioxidants and compounds like allicin, which may enhance immune function and reduce inflammation.

Dietary Considerations

Allergens: Contains soy, gluten (if soy sauce or wheat-containing condiments are used)

Suitable for: Vegetarian (if prepared without meat), pescatarian (if no meat is used), high-protein diets

Not suitable for: Soy-free diets, gluten-free diets (unless substitutions are made), severe spice sensitivity

Selection and Storage

Store Mapo Tofu in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop to preserve texture and flavor.

Common Questions About Mapo tofu Nutrition

Is Mapo Tofu high in protein?

Mapo Tofu contains a moderate amount of protein, primarily from the tofu and ground meat used in traditional recipes. A typical serving may have around 10-15 grams of protein depending on the portion size and specific recipe. It can be a good choice for protein intake, especially if you use a high-protein tofu variety.

Can I eat Mapo Tofu on a keto diet?

Mapo Tofu can be modified to fit a keto diet by reducing or eliminating sugar and opting for tofu and meat with low carbohydrate content. Traditional recipes may contain added starch or sugar, which should be avoided. By using keto-friendly substitutes and focusing on the protein and fat in the dish, Mapo Tofu can work within keto guidelines.

What are the health benefits of Mapo Tofu?

Mapo Tofu offers health benefits as a source of protein and essential nutrients like calcium from tofu and vitamins from added vegetables or spices. The dish can be a good source of energy, but it is often high in sodium due to soy sauce and seasoning, which may be a concern for those monitoring their salt intake.

What is a recommended portion size for Mapo Tofu?

A typical serving size of Mapo Tofu is around 1 cup or 200-250 grams, which contains approximately 200-400 calories depending on preparation. If served with rice, keep in mind the added calories from the rice. Adjust portion size based on dietary goals and hunger levels.

How does Mapo Tofu compare to other tofu-based dishes like tofu stir-fry?

Compared to tofu stir-fry, Mapo Tofu is often spicier and contains more sauce, which can be higher in sodium and fat depending on the recipe. Tofu stir-fries typically include more vegetables, making them higher in fiber. Mapo Tofu is a more protein-focused dish with a richer flavor profile from the fermented bean paste and Sichuan spices.

Data Sources & Scientific References

1. Nutritional value and health benefits of fermented foods

   Journal of Nutrition

   Explains the health benefits of fermented ingredients like fermented soybean paste used in Mapo Tofu.

   View source →
2. Dietary Guidelines for Americans, 2020-2025: Protein Foods

   U.S. Department of Agriculture and U.S. Department of Health and Human Services

   Highlights the role of plant-based proteins like tofu in a healthy diet.

   View source →