Teriyaki tofu

Dinner

Item Rating: 79/100

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

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		960 mg	41%
Total Carbohydrates		24 g	8%
	Dietary Fiber	3.2 g	11%
	Sugars	12.8 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

🍞 Low carbs

Source of Calories

Fat: 144 cal (42.9%)

Protein: 96 cal (28.6%)

Carbs: 96 cal (28.6%)

About Teriyaki tofu

Teriyaki tofu is a popular dish rooted in Japanese cuisine, combining marinated tofu with a savory and sweet teriyaki sauce. Typically made by pan-frying or baking tofu, the dish is an excellent plant-based alternative to protein-heavy recipes. Tofu itself is derived from soybeans and is an excellent source of high-quality plant protein, while teriyaki sauce, often made with soy sauce, ginger, garlic, and a sweetener, adds flavor. A 3.5-ounce serving of firm tofu provides about 8 grams of protein, only 70 calories, and is high in calcium, iron, and magnesium. It is low in saturated fats and cholesterol-free, making it a nutritious addition to a balanced diet.

Health Benefits

• Rich in plant-based protein; 3.5 ounces of tofu contain about 8 grams of protein, essential for muscle repair and growth.
• High in calcium; a serving of tofu provides up to 20% of the daily calcium requirement, supporting strong bones and teeth.
• Source of iron, with approximately 10% of the daily recommended intake per serving, aiding in oxygen transport and energy production.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, dairy-free

Not suitable for: Soy allergy, low-sodium diets (depending on sauce used)

Selection and Storage

Store tofu in the refrigerator and immerse it in water to maintain freshness, changing the water daily. Use leftovers of cooked teriyaki tofu within 3-4 days.

Common Questions About Teriyaki tofu Nutrition

Is Teriyaki Tofu high in protein?

Yes, Teriyaki Tofu is a good source of protein. A 3.5-ounce (100-gram) serving of tofu typically contains about 8–10 grams of protein. The exact protein content may vary depending on the type of tofu used, but it serves as a healthy plant-based protein option.

Can I eat Teriyaki Tofu on a keto or low-carb diet?

Teriyaki Tofu is generally not ideal for a strict keto diet due to the sugar content in teriyaki sauce, which often adds carbohydrates. However, it can fit into a low-carb diet if you use a sugar-free or low-carb teriyaki sauce and monitor portion sizes carefully.

What are the health benefits of eating Teriyaki Tofu?

Teriyaki Tofu offers several health benefits. Tofu is a good source of plant-based protein, iron, and calcium, which are important for muscle, bone, and overall health. However, traditional teriyaki sauce can be high in sodium and sugar, so it's best to consume in moderation or opt for low-sodium and low-sugar alternatives.

What is a recommended serving size for Teriyaki Tofu?

A typical serving size for Teriyaki Tofu is around 3.5 ounces (100 grams), providing about 100–150 calories depending on the preparation. Pair it with vegetables or whole grains to create a balanced meal while controlling portion sizes.

How does Teriyaki Tofu compare to plain tofu?

Teriyaki Tofu differs from plain tofu primarily due to the addition of teriyaki sauce, which adds flavor but also increases calorie, sugar, and sodium content. Plain tofu is more versatile and can be seasoned to taste, while Teriyaki Tofu is pre-flavored but may not suit all dietary restrictions unless made with alternative sauces.

Data Sources & Scientific References