1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377.4 mg | 16% | |
| Total Carbohydrates | 42.5 g | 15% | |
| Dietary Fiber | 5.7 g | 20% | |
| Sugars | 2.8 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 471.7 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
Source of Calories
About Quinoa tofu bowl
A Quinoa Tofu Bowl is a nutrient-packed dish combining quinoa, a pseudo-grain from the Andes region, and tofu, a protein-rich soy product originating from East Asia. Known for its high nutritional value, quinoa is a complete protein, meaning it contains all nine essential amino acids. Tofu is also an excellent plant-based protein source, making this bowl particularly valuable for vegetarian and vegan diets. Along with mixed vegetables, this meal offers a balance of macronutrients—high-quality protein, complex carbohydrates, and healthy fats—while being rich in vitamins such as vitamin C, vitamin A, and minerals like magnesium and iron. The Quinoa Tofu Bowl is a versatile dish found in modern fusion and health-conscious cuisines, especially praised by those looking for nutrient-dense, plant-based meals.
Health Benefits
- Provides complete protein from quinoa, offering all nine essential amino acids for muscle repair and growth.
- Rich in magnesium and iron, both critical for energy production and maintaining healthy red blood cells.
- Packed with fiber from quinoa and vegetables, supporting digestive health and reducing the risk of heart disease.
Dietary Considerations
Selection and Storage
Store cooked quinoa and tofu separately in airtight containers in the refrigerator for up to 4 days. Reheat thoroughly before serving.
Common Questions About Quinoa tofu bowl Nutrition
Is a quinoa tofu bowl high in protein?
Yes, a quinoa tofu bowl is high in protein, providing around 20-25 grams of protein per serving, depending on the portion sizes. Tofu is an excellent plant-based protein source, and quinoa contains all nine essential amino acids, making it a complete protein as well.
Can I eat a quinoa tofu bowl on a low-carb or keto diet?
A quinoa tofu bowl is not ideal for a keto diet because quinoa is relatively high in carbohydrates, with about 39 grams of carbs per cooked cup. However, it can fit into a balanced low-carb diet if portions are carefully controlled.
What are the health benefits of eating a quinoa tofu bowl?
A quinoa tofu bowl offers numerous health benefits, including a high content of plant-based protein, fiber, and essential vitamins like magnesium, folate, and iron. It supports gut health, stabilizes blood sugar levels, and is heart-healthy due to its low saturated fat and cholesterol-free profile.
What is the recommended serving size for a quinoa tofu bowl?
A recommended serving size for a quinoa tofu bowl typically includes 1 cup of cooked quinoa (approximately 220 calories) and 3-4 ounces of tofu (around 90-150 calories, depending on the type). Adding a variety of vegetables can further enhance the nutritional profile while keeping it balanced.
How does a quinoa tofu bowl compare to a chicken and rice bowl?
A quinoa tofu bowl is plant-based and lower in saturated fat, making it ideal for vegans and vegetarians. While chicken provides more protein (about 26 grams per 3-ounce serving), quinoa and tofu offer additional fiber and important micronutrients like magnesium and calcium that are less prominent in chicken and rice bowls.
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.
