1 serving (250 grams) contains 300 calories, 15.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 4.7 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 2.8 mg | 15% | |
| 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 Tofu curry
Tofu curry is a flavorful dish that marries protein-rich tofu with a spiced curry sauce, typically common in Indian and Southeast Asian cuisines. Tofu, made from soybeans, is a versatile plant-based protein that mimics the texture of meat and absorbs the rich flavors of curry spices like turmeric, cumin, and coriander. Nutritionally, tofu is low in saturated fat and high in protein, iron, and calcium (especially if calcium-set). The curry sauce often features nutrient-rich ingredients such as tomatoes, onions, garlic, ginger, and coconut milk, making tofu curry a wholesome meal that provides a balance of macronutrients and beneficial vitamins. Full of bold flavors and dense nutrition, it can be enjoyed with rice, flatbreads, or greens to create a hearty, plant-based dish.
Health Benefits
- Rich in plant-based protein (10g of protein per 100g of tofu), which helps repair body tissues and supports muscle growth.
- Contains isoflavones from soy, which may help reduce cholesterol levels and support heart health.
- High in calcium (up to 35% of the Daily Value in calcium-set tofu), crucial for bone health and reducing the risk of osteoporosis.
Dietary Considerations
Selection and Storage
Store tofu in water in a sealed container in the refrigerator and replace the water daily to keep it fresh. Leftover curry should be refrigerated and consumed within 2-3 days.
Common Questions About Tofu curry Nutrition
Is tofu curry high in protein?
Tofu curry can be a good source of protein depending on the amount of tofu used. Tofu contains about 10 grams of protein per 100 grams, making it a valuable plant-based protein option. When combined with other curry ingredients like vegetables, the overall protein content may vary.
Can I eat tofu curry on a keto diet?
Tofu curry can be adapted for a keto diet, but it depends on the recipe. Tofu is low in carbs, with about 1-2 grams of net carbs per 100 grams. However, traditional curry recipes may include carb-heavy ingredients like potatoes or thickeners, so these should be replaced with low-carb alternatives like cauliflower or coconut cream for keto compatibility.
What are the health benefits of eating tofu curry?
Tofu curry is rich in plant-based protein and may include nutrient-dense ingredients like tomatoes, spinach, and spices such as turmeric, which has anti-inflammatory properties. It can promote heart health due to its low saturated fat content, though watch for added sodium levels in store-bought curry pastes or sauces.
What is the recommended serving size for tofu curry?
A typical serving size for tofu curry is about 1 to 1.5 cups, which can vary between 250-350 calories depending on the recipe. This serving provides a balanced amount of protein, vegetables, and fats. Pair it with a small portion of rice or cauliflower rice for portion control.
How does tofu curry compare to chicken curry?
Tofu curry is lower in calories and saturated fat compared to chicken curry, especially when made with minimal oil. While chicken offers slightly more protein (about 27 grams per 100 grams), tofu provides plant-based nutrients and is cholesterol-free, making it a healthier option for those on vegan or vegetarian 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.
- Health effects of soy protein intakeAmerican Journal of Clinical NutritionDiscusses the impact of soy protein consumption on health, including cardiovascular benefits and bioavailability of nutrients found in soy-based foods like tofu.
- 2020-2025 Dietary Guidelines for Americans: Protein FoodsU.S. Department of Health and Human ServicesHighlights tofu as a plant-based protein and discusses its place within balanced dietary patterns as recommended by federal guidelines.
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.
