1 serving (100 grams) contains 150 calories, 12.0 grams of protein, 9.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
360.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.6 g | 27% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 721.2 mg | 31% | |
| Total Carbohydrates | 12.0 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.8 g | ||
| protein | 28.8 g | 57% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 480.8 mg | 36% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 360.6 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 Marinated tofu
Marinated tofu is a versatile plant-based protein made from coagulating soy milk and pressing the resulting curds into blocks. Originating in East Asian cuisine, tofu is widely used globally in dishes like stir-fries, soups, and salads. Marinating enhances its flavor, making it an adaptable ingredient for savory dishes. Nutritionally, tofu is rich in plant-based protein, providing around 8 grams per 100 grams. It is also a good source of calcium, iron, and magnesium and contains all nine essential amino acids. Being low in saturated fat and free of cholesterol, marinated tofu fits well into heart-healthy diets.
Health Benefits
- High-quality plant protein supports muscle repair and growth, providing all nine essential amino acids.
- Rich in calcium (about 130 mg per 100 grams), promoting bone health and preventing osteoporosis.
- Contains isoflavones, which may help reduce bad cholesterol (LDL) and support cardiovascular health.
Dietary Considerations
Selection and Storage
Store marinated tofu in its marinade in an airtight container for up to 4 days in the refrigerator. For longer storage, freeze tofu before marinating.
Common Questions About Marinated tofu Nutrition
Is marinated tofu high in protein?
Yes, marinated tofu is a good source of protein. On average, a 3.5-ounce (100-gram) serving of marinated tofu contains around 10-15 grams of protein, depending on the marinade ingredients. It’s an excellent plant-based option to meet protein needs, especially for vegans and vegetarians.
Can I eat marinated tofu on a keto diet?
Marinated tofu can fit into a keto diet if the marinade is low in carbohydrates. Plain tofu is naturally low in carbs, with only about 1-2 grams of net carbs per 100 grams, but marinades containing sugar or sugary sauces may increase the carb content. Always check the ingredients in the marinade to ensure it is keto-friendly.
What are the health benefits or concerns of eating marinated tofu?
Marinated tofu offers health benefits such as being a rich source of plant-based protein, calcium, and iron while being cholesterol-free. However, some marinades may be high in sodium or added sugars, which could be a concern for people with high blood pressure or those watching their sugar intake. Opt for homemade or low-sodium marinades to keep it healthier.
What is an appropriate serving size of marinated tofu?
A standard serving size of marinated tofu is around 3.5 ounces (100 grams), which provides approximately 120-150 calories depending on the marinade. This portion works well as a protein source when paired with vegetables, grains, or salads for a balanced meal.
How does marinated tofu compare to plain tofu in terms of nutrition?
Marinated tofu generally has a similar protein and fat content to plain tofu but may contain more sodium or sugars depending on the marinade. While plain tofu has minimal flavor, marinated tofu is pre-seasoned, making it more flavorful and convenient for cooking. If you prefer full control over sodium and sugar intake, plain tofu might be a better option, and you can create your own simple marinades at home.
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.
