1 serving (245 grams) contains 290 calories, 14.0 grams of protein, 7.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
278.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.7 g | 8% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1153.8 mg | 50% | |
| Total Carbohydrates | 43.3 g | 15% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 2.9 g | ||
| protein | 13.5 g | 27% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 144.2 mg | 11% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 384.6 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 pho
Tofu Pho is a Vietnamese noodle soup that features a flavorful broth, rice noodles, tofu, and a variety of fragrant herbs and vegetables. Originating in Vietnam, pho is a staple in Vietnamese cuisine and is often enjoyed as a hearty and warming meal. Tofu Pho offers a plant-based twist on the traditional dish, replacing meat with tofu for a high-protein, vegetarian-friendly option. Nutritionally, Tofu Pho is rich in protein from tofu, complex carbohydrates from rice noodles, and vitamins such as vitamin K and vitamin C in the garnishes like basil, cilantro, and lime. It's also low in saturated fat, making it a heart-healthy meal choice. Standard servings are moderate in calories and can be tailored for different dietary needs by varying the ingredients.
Health Benefits
- Rich in plant-based protein: Tofu provides approximately 10 grams of complete protein per 4-ounce serving, supporting muscle growth and repair.
- Supports heart health: Tofu is low in saturated fat and contains isoflavones, which may help lower LDL cholesterol levels.
- Packed with antioxidants: Herbs like cilantro and basil provide phytonutrients that combat oxidative stress.
- Good source of vitamins: Lime juice and added vegetables like bean sprouts supply vitamin C, boosting immunity.
- Provides dietary fiber: Vegetables and herbs contribute to fiber intake, promoting healthy digestion.
Dietary Considerations
Selection and Storage
Store leftover Tofu Pho in an airtight container in the refrigerator for up to 3 days. For best results, store the broth separately from the noodles to prevent sogginess.
Common Questions About Tofu pho Nutrition
How much protein and calories are in a serving of tofu pho?
A typical serving of tofu pho contains approximately 12-15 grams of protein, depending on the tofu portion, and ranges from 300 to 450 calories. It is also a good source of vitamins such as Vitamin C, B vitamins, and minerals like calcium and iron from the broth and vegetables.
Is tofu pho suitable for a vegan or vegetarian diet?
Yes, tofu pho is naturally vegan and vegetarian since it uses tofu as the protein source and typically features veggie-based broth and plant-based ingredients such as rice noodles and fresh herbs. Ensure the broth is free from any animal-based flavoring like fish sauce to maintain its vegan authenticity.
What are the health benefits of eating tofu pho?
Tofu pho provides a balanced mix of nutrients: plant-based protein from tofu supports muscle maintenance, while the broth, herbs, and vegetables offer antioxidants, hydration, and essential vitamins. It is generally low in saturated fat, making it suitable for heart health, but be mindful of sodium levels in store-bought broths.
What is the recommended serving size for tofu pho?
A recommended serving size is about 2 cups or 450-500 grams, which provides a balanced amount of protein, calories, and nutrients for an average meal. You may adjust the portion size based on your dietary needs or activity level.
How does tofu pho compare to chicken pho in terms of nutrition?
Tofu pho is lower in saturated fat compared to chicken pho since tofu is plant-based, making it a healthier option for heart health. Both offer similar calorie ranges, but chicken pho usually contains slightly more protein (20-25 grams per serving) due to the chicken. Tofu pho is ideal for those seeking a vegetarian, vegan, or lower-fat alternative.
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.
