1 serving (200 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 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 Stir fry tofu
Stir fry tofu is a versatile dish that originates from East and Southeast Asian cuisines, where tofu has been a dietary staple for centuries. It typically combines firm or extra firm tofu with colorful vegetables and a savory sauce, often soy-based. Tofu itself is a plant-based protein made from soybeans and contains minimal fats while being rich in essential nutrients like iron, calcium, and magnesium. A typical serving of stir fry tofu can provide protein, fiber (from vegetables), and a range of vitamins such as Vitamin C, Vitamin A, and folate depending on the included veggies, making it a wholesome and nutrient-dense meal.
Health Benefits
- High in plant-based protein (about 10 grams per 100 grams of tofu) to support muscle maintenance and repair.
- Rich in calcium (approximately 350 mg per half-cup of calcium-set tofu) for strong bones and teeth.
- Contains isoflavones, plant-based compounds found in soy that may help reduce inflammation and support heart health.
- Provides iron (6.65 mg per ½ cup of cooked tofu) which is essential for oxygen transportation in the body.
- Incorporates vegetables, contributing dietary fiber for digestive health and antioxidants for overall well-being.
Dietary Considerations
Selection and Storage
Store uncooked tofu in its original packaging in the refrigerator, submerged in water. Change the water daily for freshness and consume within 3-5 days of opening. Stir fry leftovers should be refrigerated in an airtight container and consumed within 2-3 days.
Common Questions About Stir fry tofu Nutrition
Is stir-fry tofu high in protein?
Yes, stir-fry tofu is a good source of protein. A 3-ounce (85g) serving of firm tofu provides approximately 8 grams of protein, making it a fantastic option for plant-based diets and muscle-building meals. It also contains essential amino acids necessary for various bodily functions.
Can I eat stir-fry tofu on a keto diet?
Yes, stir-fry tofu can be consumed on a keto diet. Tofu has relatively low carbohydrate content—about 1-2 grams of net carbs per serving—making it suitable for maintaining ketosis. Pair it with low-carb vegetables and keto-friendly oils like avocado or coconut oil for a keto-compliant meal.
What are the health benefits or concerns of eating stir-fry tofu?
Stir-fry tofu is rich in plant-based protein, iron, and calcium and contains isoflavones, which may help with bone health and hormonal balance. However, some people may experience digestive discomfort if they're sensitive to soy products or have thyroid issues, as tofu contains goitrogens which could interfere with thyroid function in excessive amounts.
What is the recommended portion size for stir-fry tofu?
A recommended serving size for stir-fry tofu is about 3-4 ounces (85-113g), which provides a balanced amount of protein and nutrients. For a meal, combine it with plenty of vegetables and a modest amount of healthy fats to create a wholesome dish with around 300-500 calories, depending on preparation.
How does stir-fry tofu compare to stir-fry chicken nutritionally?
Stir-fry tofu is lower in calories and saturated fat compared to stir-fry chicken, making it ideal for those looking to reduce animal fat intake. A 3-ounce portion of tofu has about 70 calories and 8 grams of protein, whereas chicken has about 140 calories and 26 grams of protein. Tofu also provides plant-based nutrients and is suitable for vegetarian and vegan 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.
