1 serving (100 grams) contains 150 calories, 12.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
375 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20 g | 25% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 750 mg | 32% | |
| Total Carbohydrates | 25 g | 9% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 2.5 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 375 mg | 28% | |
| Iron | 5 mg | 27% | |
| Potassium | 500 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 Tofu nuggets
Tofu nuggets are bite-sized pieces of tofu, often coated in breadcrumbs or batter, then baked or fried to create a crispy texture. Tofu, made from soybeans, originates from ancient China and is a staple in Asian cuisines, including Japanese, Chinese, and Korean dishes. This plant-based protein is prized for its versatility and nutritional value. A 100-gram serving of tofu typically contains approximately 10 grams of protein, 5 grams of fat (mainly unsaturated), and is a good source of calcium, iron, and magnesium. Tofu nuggets are a popular choice in vegetarian and vegan diets, offering a healthier alternative to traditional chicken nuggets while being rich in essential nutrients and low in cholesterol when properly prepared.
Health Benefits
- Rich in plant-based protein (10 g per 100 g), supporting muscle repair and growth.
- Good source of calcium (15-20% of the RDI/100 g), contributing to strong bones and teeth.
- Contains magnesium (approximately 5-6% of the RDI/100 g), which aids in nerve function and muscle relaxation.
Dietary Considerations
Selection and Storage
Store tofu nuggets in an airtight container in the refrigerator for up to 3-4 days. Reheat in an oven or air fryer for optimal crispiness. Avoid freezing as it may alter the texture post-cooking.
Common Questions About Tofu nuggets Nutrition
Are tofu nuggets high in protein?
Yes, tofu nuggets are a good source of plant-based protein, providing roughly 10-15 grams of protein per 100 grams depending on the brand and preparation method. This makes them an excellent choice for individuals looking to increase their protein intake, especially vegetarians and vegans.
Can I eat tofu nuggets on a keto or low-carb diet?
Tofu nuggets can fit into a keto or low-carb diet, as tofu itself is low in carbs, typically containing around 2 grams of net carbs per 100 grams. However, breading or batter used in tofu nuggets may increase carbohydrate content, so it's important to check nutrition labels or opt for low-carb recipes.
What are the health benefits of eating tofu nuggets?
Tofu nuggets are rich in protein and essential nutrients like iron, calcium (if fortified), and magnesium. They can help support muscle growth, improve bone health, and serve as a cholesterol-free alternative to meat. However, some processed tofu nuggets may contain added sodium and preservatives, so it's beneficial to monitor your intake.
What is a healthy serving size for tofu nuggets?
A typical serving size for tofu nuggets is about 5-7 pieces, or roughly 100-150 grams, which contains approximately 150-200 calories based on preparation. Pairing them with vegetables or a whole-grain side can make for a balanced meal while avoiding overconsumption of fried or breaded versions.
How do tofu nuggets compare to chicken nuggets in terms of nutrition?
Tofu nuggets are lower in saturated fat and cholesterol compared to chicken nuggets, making them a heart-healthier choice. They are also often lower in calories, with around 150-200 calories per serving versus 250-300 calories for chicken nuggets (depending on preparation). However, tofu nuggets may have higher sodium levels if heavily seasoned or processed.
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.
