1 serving (100 grams) contains 144 calories, 12.1 grams of protein, 8.7 grams of fat, and 3.9 grams of carbohydrates.
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Nutrition Information
Calories |
360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 27% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 37.5 mg | 1% | |
| Total Carbohydrates | 9.8 g | 3% | |
| Dietary Fiber | 2.5 g | 8% | |
| Sugars | 3 g | ||
| protein | 30.2 g | 60% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 502.5 mg | 38% | |
| Iron | 6.8 mg | 37% | |
| Potassium | 302.5 mg | 6% | |
* 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 Roasted tofu cubes
Roasted tofu cubes are a plant-based protein made from soybean curds that have been pressed and baked or roasted until slightly firm and golden. Originating from East Asia, tofu is highly versatile and widely used in vegan, vegetarian, and health-conscious cuisines worldwide. Nutritionally, tofu is a low-calorie food rich in high-quality protein, containing all nine essential amino acids. A 100-gram serving of tofu provides approximately 70 calories, 8 grams of protein, 2 grams of carbohydrates, and 4 grams of fat, along with essential micronutrients like calcium, iron, and manganese, making it an excellent choice for bone health and energy production. Roasting tofu enhances its texture and flavor, making it a popular addition to salads, grain bowls, or stir-fries.
Health Benefits
- High in protein (8g per 100g), supporting muscle repair and growth.
- Rich in calcium (approximately 200 mg per 100g), vital for maintaining strong bones and teeth.
- Contains isoflavones, plant compounds that may support heart health and hormonal balance.
- Good source of iron (1.4 mg per 100g), which aids in oxygen transport and energy production.
- Provides manganese (0.9 mg per 100g), important for metabolic and bone health.
Dietary Considerations
Selection and Storage
Store roasted tofu cubes in an airtight container in the refrigerator for up to 3 days. For best results, reheat in an oven or air fryer to restore their crisp texture.
Common Questions About Roasted tofu cubes Nutrition
Is roasted tofu high in protein?
Yes, roasted tofu is a great source of protein. A 100-gram serving typically contains around 10 grams of protein, making it an excellent plant-based protein choice for vegetarians and vegans.
Can I eat roasted tofu cubes on a keto diet?
Yes, roasted tofu cubes can fit into a keto diet since they are low in net carbs. A 100-gram serving usually contains about 2 grams of net carbs, making it a good option for those keeping their carbohydrate intake low.
What are the health benefits and concerns of eating roasted tofu cubes?
Roasted tofu cubes provide essential nutrients like iron, calcium, and magnesium, and they are a good source of plant-based protein. However, some people may need to moderate their intake due to the presence of phytoestrogens in soy or potential allergens. Always choose non-GMO or organic options if possible for better quality.
What is a recommended portion size for roasted tofu cubes?
A typical serving size of roasted tofu cubes is about 100 to 150 grams, or roughly 3/4 to 1 cup. This portion provides a satisfying amount of protein (10-15 grams) and moderate calories (100-150) without overloading on any macronutrient.
How does roasted tofu compare to roasted chicken in terms of nutrition?
Roasted tofu is lower in calories and fat compared to chicken, with about 100-150 calories and 10 grams of protein per 100 grams, while chicken contains around 165 calories and 31 grams of protein. Tofu is also plant-based, making it suitable for vegans and vegetarians, whereas chicken provides higher protein but is not suitable for plant-based diets.
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.
