Tofu skewer

Appetizer

Item Rating: 88/100

1 serving (100 grams) contains 124 calories, 11.1 grams of protein, 7.2 grams of fat, and 3.9 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		295.2
% Daily Value*
Total Fat		17.1 g	21%
	Saturated Fat	2.6 g	13%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		35.7 mg	1%
Total Carbohydrates		9.3 g	3%
	Dietary Fiber	3.6 g	12%
	Sugars	2.9 g
protein		26.4 g	52%
Vitamin D		0 mcg	0%
Calcium		478.6 mg	36%
Iron		6.4 mg	35%
Potassium		288.1 mg	6%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 153 cal (51.9%)

Protein: 105 cal (35.6%)

Carbs: 37 cal (12.5%)

About Tofu skewer

Tofu skewers are a plant-based dish featuring cubed tofu marinated with spices and vegetables, then grilled or roasted. Originating from East Asian cuisine, tofu is made from soybean curds and has been a staple food in countries like China, Japan, and Korea for centuries. Tofu offers a complete protein source containing all nine essential amino acids, making it a favorite among vegetarians and vegans. It is low in calories, with about 80 calories and 8 grams of protein per 100 grams, and is rich in calcium, magnesium, and iron. Tofu skewers, typically combined with fresh produce, enhance their nutritional density, making them a healthy and versatile option for meals or snacks.

Health Benefits

• Rich in plant-based protein with 8 grams per 100 grams, supporting muscle growth and repair.
• High in calcium and magnesium, essential for bone health and preventing osteoporosis.
• Contains isoflavones, plant compounds that may support heart health by helping reduce cholesterol levels.
• Rich in iron, aiding in oxygen transport within the body and reducing anemia risk.
• Low in saturated fats and cholesterol-free, contributing to cardiovascular health.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, high-protein diets

Not suitable for: Soy allergy, low-oxalate diet (in large amounts)

Selection and Storage

Store unused tofu in an airtight container submerged in fresh water, refrigerated, and consume within 3-5 days. Marinate skewers for at least 30 minutes before grilling for optimal flavor.

Common Questions About Tofu skewer Nutrition

Is tofu skewer high in protein?

Yes, tofu skewers are a good source of plant-based protein. Firm tofu typically contains around 8-10 grams of protein per 100 grams, making it a great option for individuals looking to increase their protein intake without consuming animal products.

Can I eat tofu skewer on a keto diet?

Tofu skewers can be suitable for a keto diet, as tofu is low in carbs with around 2 grams of net carbs per 100 grams. However, ensure any marinade or sauce used is keto-friendly and doesn't contain added sugar or high-carb ingredients.

What are the health benefits of eating tofu skewers?

Tofu skewers provide several health benefits, including being a rich source of protein and iron, as well as containing calcium and magnesium. Additionally, tofu is cholesterol-free, which can support heart health. However, ensure moderation in soy intake if you have thyroid concerns or specific dietary sensitivities.

How many tofu skewers should I eat per serving?

A typical serving size for tofu skewers is about 2-3 skewers, which might use roughly 150-200 grams of tofu depending on preparation. This amount provides a balanced portion of protein and calories, generally around 150-200 calories, suitable for a meal or snack.

How does a tofu skewer compare to a meat skewer in nutrition?

Compared to meat skewers, tofu skewers are lower in saturated fat and contain no cholesterol, making them a heart-healthy alternative. While meat skewers may provide more protein per gram, tofu offers additional nutrients like calcium and is suitable for vegan or vegetarian diets.

Data Sources & Scientific References