Mixed vegetables with tofu

Lunch

Item Rating: 85/100

1 serving (200 grams) contains 150 calories, 10.0 grams of protein, 7.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	4.7 g	16%
	Sugars	5.9 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
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: 73 cal (38.6%)

Protein: 47 cal (24.7%)

Carbs: 70 cal (36.8%)

About Mixed vegetables with tofu

Mixed vegetables with tofu is a versatile dish commonly associated with Asian cuisine, particularly Chinese and Southeast Asian styles. It combines various fresh vegetables such as broccoli, bell peppers, carrots, and snap peas with tofu, a rich plant-based protein derived from soybeans. This dish is celebrated for its balanced nutritional profile—it is low in saturated fat, high in dietary fiber, and provides a plethora of essential vitamins and minerals. Tofu offers a complete source of plant protein, containing all nine essential amino acids, while vegetables contribute vitamins like A, C, and K, as well as minerals like potassium and folate. Whether stir-fried, steamed, or grilled, this dish is a nutrient-dense, low-calorie option suitable for many healthy eating patterns.

Health Benefits

• Rich in protein: Tofu contains approximately 10 grams of protein per 100 grams, making it an excellent source for muscle repair and growth.
• High in antioxidants: Vegetables such as bell peppers and broccoli provide significant amounts of vitamin C, which supports immune function and protects against oxidative stress.
• Supports digestion: Mixed vegetables are a good source of dietary fiber, aiding in healthy digestion and promoting gut health.
• Heart health: Tofu contains isoflavones, a type of phytoestrogen that may help reduce LDL cholesterol levels as per studies.
• Bone health: Green vegetables like broccoli supply calcium and vitamin K, essential for maintaining strong bones.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, dairy-free, low-fat diets

Not suitable for: Soy-free diets, low-fiber diets

Selection and Storage

Store unused tofu in water in an airtight container in the refrigerator and consume within 3-5 days. For vegetables, keep them in the crisper drawer and wash just before use to preserve freshness.

Common Questions About Mixed vegetables with tofu Nutrition

Is Mixed Vegetables With Tofu high in protein?

Mixed Vegetables With Tofu contains a moderate amount of protein, primarily from the tofu. A typical serving (1 cup) provides around 10-14 grams of protein, depending on the type of tofu and vegetables used. It’s a good plant-based protein source for vegetarians and vegans.

Can I eat Mixed Vegetables With Tofu on a keto diet?

Mixed Vegetables With Tofu can be keto-friendly if low-carb vegetables like spinach, zucchini, and bell peppers are used, along with firm tofu. However, starchy vegetables like peas or corn should be avoided, as they can raise the dish's carbohydrate content. Ensure the sauce or marinade is also low in sugars.

What are the health benefits of eating Mixed Vegetables With Tofu?

Mixed Vegetables With Tofu is rich in nutrients, offering protein from tofu and fiber, vitamins like C, A, and K, and minerals like potassium and magnesium from the vegetables. The dish supports heart health, aids digestion, and contributes to muscle maintenance, but should be prepared with minimal added sodium and saturated fats for maximum health benefits.

What is the recommended portion size for Mixed Vegetables With Tofu?

A standard portion size for Mixed Vegetables With Tofu is about 1 to 1.5 cups, which provides approximately 150-250 calories depending on added oils or sauces. Adjust the portion size to fit your nutritional goals, such as increasing the serving for a main dish or reducing it for a side dish.

How does Mixed Vegetables With Tofu compare to stir-fried chicken with vegetables?

Mixed Vegetables With Tofu is lower in saturated fat and cholesterol than stir-fried chicken with vegetables, making it a heart-healthy option. However, chicken provides more protein per serving (about 25-30 grams per cup) compared to tofu. The choice depends on dietary preferences like plant-based eating versus higher-protein meals.

Data Sources & Scientific References