1 serving (150 grams) contains 190 calories, 14.0 grams of protein, 12.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
304.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 12.8 g | 4% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 22.4 g | 44% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 320.0 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 240 mg | 5% | |
* 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 Stir-fried tofu
Stir-fried tofu is a popular dish in many Asian cuisines, particularly in Chinese, Thai, and Japanese cooking. Tofu, made from soybean curds, is pan-fried until golden and combined with vegetables, sauces, and seasonings. Known for its neutral flavor, tofu absorbs spices and sauces well, making it versatile for savory dishes. Nutritionally, tofu is a rich source of plant-based protein, offering roughly 10 grams per 100 grams. It also provides essential nutrients, including iron, calcium, magnesium, and isoflavones, which are plant compounds with potential antioxidant properties. Stir-fried tofu is low in saturated fat and cholesterol-free, making it a heart-healthy choice when prepared with minimal oil and salt.
Health Benefits
- Excellent source of plant-based protein, essential for muscle repair and overall bodily function.
- Contains calcium and magnesium, which support bone health and reduce the risk of osteoporosis.
- Rich in iron, important for red blood cell production and preventing anemia.
- Isoflavones in tofu may have antioxidant and anti-inflammatory properties, supporting heart health.
- Low saturated fat and cholesterol-free, associated with improved cardiovascular health.
Dietary Considerations
Selection and Storage
Store fresh tofu in water in the refrigerator and change the water daily to keep it fresh. Cook stir-fried tofu immediately after preparation for best taste and texture.
Common Questions About Stir-fried tofu Nutrition
Is stir-fried tofu high in protein?
Yes, stir-fried tofu is a good source of plant-based protein. A 3.5-ounce (100-gram) serving of firm tofu contains about 10 grams of protein, making it an excellent choice for vegetarians, vegans, or anyone trying to incorporate more protein into their diet.
Can I eat stir-fried tofu on a keto diet?
Yes, stir-fried tofu can be part of a keto diet as it is low in carbohydrates. Firm tofu contains about 2 grams of carbs per 100 grams, but be mindful of the stir-fry ingredients such as sauces or added sugar, which might increase the carb content.
What are the health benefits of eating stir-fried tofu?
Stir-fried tofu is rich in protein, iron, calcium, and magnesium, nutrients that support muscle function and bone health. Additionally, it contains isoflavones, which may have heart health benefits and support hormonal balance. However, consuming excessively fried tofu could increase calorie intake due to added oil.
What is the recommended portion size for stir-fried tofu?
A standard serving size of stir-fried tofu is about 3.5 ounces (100 grams), providing approximately 150 calories depending on the oil and ingredients used. For a balanced meal, pair tofu with a variety of vegetables and avoid excessive oils or high-calorie sauces.
How does stir-fried tofu compare to grilled or baked tofu?
Stir-fried tofu tends to be more flavorful and crisp from the cooking method but may contain more calories due to the added oil used in frying. Grilled or baked tofu may be lower in fats but could have a firmer texture. Both preparation methods retain similar nutritional benefits but cater to different tastes and dietary preferences.
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.
