1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 15.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 793.7 mg | 34% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 7.9 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 476.2 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 Sesame tofu
Sesame tofu is a flavorful dish that combines tofu, a protein-rich soy product, with a sesame-based sauce typically made from sesame oil, seeds, or paste. Originating from East Asian and Chinese cuisines, it is a popular vegetarian and vegan choice due to its nutrient density and satisfying taste. A 100-gram serving of tofu provides around 70 calories, 8 grams of protein, and is low in saturated fats, making it a heart-healthy protein source. Sesame seeds and oil enrich the dish with healthy fats, particularly monounsaturated and polyunsaturated fats, and are a source of essential trace minerals like calcium, zinc, and magnesium. It can be served as an appetizer, main course, or snack, often paired with vegetables and rice for a balanced meal.
Health Benefits
- Rich in plant-based protein: Tofu contains about 8 grams of complete protein per 100 grams, providing all essential amino acids.
- Good source of healthy fats: Sesame oil and seeds are high in unsaturated fats, which can promote heart health.
- High in calcium: Both tofu (fortified varieties) and sesame seeds provide calcium, supporting bone health.
- Rich in magnesium: Sesame seeds contribute magnesium, which is essential for muscle function and energy production.
- Contains antioxidants: Sesame seeds, especially black sesame, contain lignans and vitamin E, which protect cells from oxidative damage.
Dietary Considerations
Selection and Storage
Store tofu in water in an airtight container in the refrigerator and change the water daily. Refrigerate sesame seeds or sesame oil in a cool, dark place to prevent rancidity.
Common Questions About Sesame tofu Nutrition
Is Sesame Tofu high in protein?
Sesame tofu is a good source of plant-based protein. On average, a 3.5-ounce (100-gram) serving of sesame tofu provides about 10-12 grams of protein, depending on the recipe. This makes it a great choice for individuals looking to increase their protein intake without consuming meat.
Can I eat Sesame Tofu on a keto diet?
Sesame tofu can fit into a keto diet if prepared with low-carb ingredients. Tofu itself is relatively low in carbs, containing approximately 1.5-2 grams of net carbs per 100 grams, but watch out for added sugars in sesame sauces or marinades, as these can increase the carb count.
What are the health benefits or concerns of eating Sesame Tofu?
Sesame tofu provides key nutrients like plant-based protein, calcium, iron, and magnesium, which support bone health and muscle function. However, some sesame tofu recipes may be high in sodium or sugar, especially store-bought versions. Opting for homemade to control salt and sugar content is recommended for consistent health benefits.
What is the recommended serving size for Sesame Tofu?
A typical serving size of sesame tofu is about 3.5 ounces (100 grams), which provides a balance of protein, healthy fats from sesame, and moderate calories (approximately 140-160 calories, depending on the recipe). Adjust portions based on dietary needs and activity level.
How does Sesame Tofu compare to other tofu dishes?
Sesame tofu is often richer in flavor compared to plain tofu due to the inclusion of sesame oil or sesame seeds in the recipe. While plain tofu has a neutral taste and lower fat content, sesame tofu typically contains healthy fats from sesame, which enhance its nutritional profile and taste.
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.
