Tofu bites

Snack

Item Rating: 83/100

1 serving (85 grams) contains 120 calories, 10.0 grams of protein, 7.0 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		333.3
% Daily Value*
Total Fat		19.4 g	24%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		555.6 mg	24%
Total Carbohydrates		8.3 g	3%
	Dietary Fiber	2.8 g	10%
	Sugars	2.8 g
protein		27.8 g	55%
Vitamin D		0 mcg	0%
Calcium		555.6 mg	42%
Iron		5.6 mg	31%
Potassium		416.7 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 174 cal (54.7%)

Protein: 111 cal (34.9%)

Carbs: 33 cal (10.4%)

About Tofu bites

Tofu bites are small, seasoned pieces of tofu, originating from East Asian cuisine where soy-based foods are a staple. Tofu is made from coagulated soy milk and has been consumed for thousands of years, especially in countries like Japan and China. As a plant-based food, tofu is rich in protein, providing about 8 grams per 100-gram serving. It is low in calories but contains essential nutrients such as iron, magnesium, calcium (in calcium-set tofu), and some B vitamins. Its versatility allows it to absorb flavors well, making it a popular option in various dishes, including stir-fries, salads, or as a standalone snack. Tofu bites are ideal for individuals seeking a nutritious and plant-based alternative to meat.

Health Benefits

• High in protein, offering about 8 grams per 100 grams, making it beneficial for muscle health and repair.
• Calcium-rich (if calcium-set), supporting bone health and reducing the risk of osteoporosis.
• Contains iron (approximately 5 mg per 100 grams), supporting healthy oxygen transport in the body.
• Low in saturated fat, contributing to heart health and cholesterol management.
• Provides magnesium, which plays a role in muscle function and energy metabolism.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Soy-free, low-fodmap (in large portions)

Selection and Storage

Store tofu bites in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze them in a freezer-safe container.

Common Questions About Tofu bites Nutrition

Is tofu bites high in protein?

Yes, tofu bites are high in protein, containing around 10 grams of protein per 100-gram serving. This makes them an excellent plant-based protein source for vegetarians and vegans, while also being low in saturated fat.

Can I eat tofu bites on a keto diet?

Tofu bites can be included in a keto diet as they are relatively low in carbohydrates, with about 1-2 grams of net carbs per 100 grams. Be mindful of how they are prepared since additions like breading or sugary sauces could increase the carb content.

What are the health benefits and concerns of eating tofu bites?

Tofu bites are a good source of protein, iron, and calcium and contain all nine essential amino acids, making them highly nutritious. However, individuals with soy allergies or concerns about processed soy should consult a healthcare provider before consuming regularly.

What is the recommended portion size for tofu bites?

A healthy portion size for tofu bites is typically about 100-150 grams, which provides sufficient protein and nutrients without excessive calories. Pairing tofu bites with vegetables or whole grains makes for a balanced meal.

How do tofu bites compare to chicken nuggets?

Compared to chicken nuggets, tofu bites are lower in saturated fat and cholesterol while providing similar protein content. They are also plant-based, making them suitable for vegans and vegetarians, but might lack the chewy texture found in meat-based options without proper preparation.

Data Sources & Scientific References