1 serving (200 grams) contains 250 calories, 18.0 grams of protein, 14.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| 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 | 5.9 g | 21% | |
| Sugars | 4.7 g | ||
| protein | 21.2 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 588.2 mg | 12% | |
* 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 Tofu and broccoli stir-fry
Tofu and broccoli stir-fry is a nutritious dish commonly found in East Asian cuisines but has gained global popularity due to its versatility and health benefits. Typically made with tofu, broccoli, garlic, soy sauce, and other vegetables, the dish is rich in plant-based protein from tofu and essential vitamins, minerals, and fiber from broccoli. Tofu is a great source of iron, calcium, and magnesium, while broccoli provides vitamin C, vitamin K, and potassium. It is low in saturated fat and cholesterol-free, making it an ideal option for individuals seeking heart-healthy, nutrient-dense meals.
Health Benefits
- Rich in vitamin C from broccoli, which supports the immune system and promotes healthy skin.
- Tofu is an excellent source of complete plant-based proteins, supporting muscle repair and growth.
- Broccoli contains significant amounts of vitamin K, essential for bone health and blood clotting.
Dietary Considerations
Selection and Storage
Store tofu in an airtight container in the refrigerator, submerged in water to maintain freshness. Broccoli should be kept in a breathable bag in the refrigerator to avoid wilting.
Common Questions About Tofu and broccoli stir-fry Nutrition
How much protein and calories are in tofu and broccoli stir-fry?
A serving of tofu and broccoli stir-fry typically contains around 15-20 grams of protein and approximately 250-400 calories, depending on the recipe and portion size. Tofu is a significant protein source, while broccoli adds fiber, vitamin C, and other essential nutrients.
Is tofu and broccoli stir-fry low-carb or keto-friendly?
Tofu and broccoli stir-fry can be moderately low-carb, with around 10-15 grams of carbohydrates per serving. However, it’s not strictly keto due to broccoli's carb content. Adjusting the recipe by lowering added sugars in sauces or increasing high-fat ingredients can make it more keto-compatible.
What are the health benefits of eating tofu and broccoli stir-fry?
Tofu provides plant-based protein, iron, and calcium, while broccoli is rich in antioxidants, vitamins C and K, and fiber, supporting heart health, bone strength, and digestion. Together, they form a nutritious dish with anti-inflammatory properties and benefits for overall wellness.
What is a recommended portion size for tofu and broccoli stir-fry?
A recommended portion size is about 1 to 1.5 cups, which balances calorie intake and ensures adequate nutrient consumption. Pair it with whole grains like quinoa or brown rice for a complete meal, or serve larger portions based on dietary needs.
How does tofu and broccoli stir-fry compare to similar dishes like chicken stir-fry?
Compared to chicken stir-fry, tofu and broccoli stir-fry is entirely plant-based and suitable for vegetarian and vegan diets. While chicken is higher in protein per gram, tofu offers a source of heart-healthy fats and is cholesterol-free. Broccoli provides similar nutrients in both dishes, making tofu stir-fry a more cholesterol-conscious option.
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.
