1 serving (250 grams) contains 200 calories, 12.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% 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 | 14.2 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.8 g | ||
| protein | 11.3 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 377.4 mg | 8% | |
* 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-fry vegetables with tofu
Stir-fry vegetables with tofu is a popular dish rooted in Asian cuisine, though it has been widely adapted across global kitchens. Typically made by sautéing fresh vegetables like bell peppers, broccoli, carrots, and snap peas alongside tofu in a wok with minimal oil, this dish is a colorful and nutrient-packed meal. Tofu, derived from soybeans, is an excellent source of plant-based protein, while the vegetables contribute an array of vitamins, minerals, and fiber. This dish is a low-calorie option that is versatile and suitable for various dietary preferences. The combination of protein, fiber, and healthy phytonutrients makes stir-fry vegetables with tofu a balanced choice for meal planning.
Health Benefits
- Rich in plant-based protein from tofu, supporting muscle repair and growth (approximately 10 grams of protein per 3.5 ounces of firm tofu).
- High in Vitamin C from vegetables like bell peppers and broccoli, which boosts immune function and supports collagen synthesis.
- Offers dietary fiber from the assortment of vegetables, promoting healthy digestion and supporting gut health.
Dietary Considerations
Selection and Storage
Store cooked stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave while avoiding overcooking the vegetables to preserve their texture.
Common Questions About Stir-fry vegetables with tofu Nutrition
What is the nutritional content of stir-fry vegetables with tofu?
Stir-fry vegetables with tofu are a nutrient-dense dish. On average, a one-cup serving provides around 150-200 calories, 10-15 grams of protein, 6-10 grams of fat (depending on the oil used), and 10-15 grams of carbohydrates primarily from vegetables. It is rich in vitamins like Vitamin C, Vitamin A, and minerals such as potassium, calcium, and iron.
Is stir-fry vegetables with tofu suitable for a vegan diet?
Yes, stir-fry vegetables with tofu are ideal for a vegan diet as tofu is plant-based and provides a great source of protein. Ensure that any sauces or seasonings used in the dish are free from animal-derived ingredients like fish sauce or honey to keep it fully vegan.
What are the health benefits of stir-fry vegetables with tofu?
Stir-fry vegetables with tofu contributes to a balanced diet by providing essential nutrients. Tofu is an excellent source of plant protein and provides calcium and iron, which support bone health. Vegetables add dietary fiber, antioxidants, and various vitamins, which promote heart health and digestive wellness. The dish is also low in saturated fat, making it heart-healthy.
How much stir-fry vegetables with tofu should I eat per serving?
A typical serving size for stir-fry vegetables with tofu is about 1 to 1.5 cups, depending on your caloric needs. For a balanced meal, pair it with a small portion of rice or noodles if desired, or enjoy it alone for a lighter, lower-calorie option.
How does stir-fry vegetables with tofu compare to similar dishes like chicken stir-fry?
Stir-fry vegetables with tofu is lower in fat than chicken stir-fry, especially when made with minimal oils. Tofu is a cholesterol-free protein, making it ideal for heart health, whereas chicken offers more saturated fat but slightly higher protein per serving. Both dishes can be nutrient-rich if prepared with a variety of vegetables and health-conscious cooking methods.
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.
