Spicy tofu

Lunch

Item Rating: 82/100

1 serving (150 grams) contains 200 calories, 15.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		800.0 mg	34%
Total Carbohydrates		16.0 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		320.0 mg	24%
Iron		3.2 mg	17%
Potassium		480 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 172 cal (51.9%)

Protein: 96 cal (28.8%)

Carbs: 64 cal (19.2%)

About Spicy tofu

Spicy tofu is a flavorful dish typically originating from Asian cuisines, especially Chinese and Korean, where it is commonly seasoned with chili paste, garlic, and soy sauce. Tofu itself is made from soybeans and is a plant-based protein source primarily used as a meat substitute. Spicy tofu is low in calories but high in protein, making it a nutrient-dense option for vegetarians and vegans. It provides essential nutrients such as calcium, iron, magnesium, and B-vitamins, along with generous amounts of isoflavones, which are phytonutrients linked to various health benefits. Its mild base flavor absorbs spices and marinades effectively, allowing it to pair well with grains, vegetables, and soups in balanced dishes.

Health Benefits

• Rich in plant-based protein, with approximately 10 grams of protein per 100 grams, supporting muscle repair and growth.
• Contains iron (approximately 1.2 mg per 100 grams), which is essential for healthy red blood cell production.
• Provides calcium (about 20% of the Daily Value), which helps maintain strong bones and teeth.
• Isoflavones found in tofu have antioxidant properties, potentially reducing the risk of certain cancers and improving cardiovascular health.
• Low in saturated fat, supporting heart health and cholesterol balance.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, gluten-free (if soy sauce is gf), low-calorie diets

Not suitable for: Soy-free diets, low-fodmap diets (soy is high in fodmaps)

Selection and Storage

Store tofu in the refrigerator in fresh water and consume within 3-5 days of opening. Spicy tofu should be kept in an airtight container in the fridge and consumed within 3 days.

Common Questions About Spicy tofu Nutrition

Is spicy tofu high in protein?

Yes, spicy tofu is a good source of protein. A 3.5-ounce (100g) serving of firm tofu typically contains around 8-10 grams of protein. This makes it a great plant-based protein option for vegans and vegetarians, as well as anyone looking to add more protein to their diet.

Can I eat spicy tofu on a keto diet?

It depends on how the spicy tofu is prepared. Tofu itself is relatively low in carbohydrates, with around 2 grams of net carbs per 3.5-ounce (100g) serving. However, be cautious of any added sauces or marinades, as they may contain sugar or starches that can increase the carb content. Opt for homemade versions to control ingredients and keep it keto-friendly.

What are the health benefits of spicy tofu?

Spicy tofu offers several health benefits. Tofu is a complete protein, providing all essential amino acids, and is rich in minerals like calcium and iron. The spices used in the dish, such as chili or garlic, may also have anti-inflammatory and metabolism-boosting properties. However, watch out for high sodium levels if store-bought or heavily seasoned.

What is the recommended serving size for spicy tofu?

A typical serving size for spicy tofu is about 3.5 ounces (100g), which provides roughly 90-110 calories, depending on preparation. This portion is generally sufficient to complement a balanced meal, but you can adjust based on your protein and calorie needs. Pair it with vegetables and a whole grain or low-carb side for a nutritious meal.

How does spicy tofu compare to meat in terms of nutrition?

Spicy tofu is lower in fat and calories compared to most meats, while still providing a good amount of protein. For example, 100g of tofu has about 8-10 grams of protein and 4-6 grams of fat, compared to 100g of chicken breast which contains roughly 31 grams of protein and 3.5 grams of fat. Tofu is also cholesterol-free and easier to flavor, making it a versatile, plant-based alternative.

Data Sources & Scientific References