Tofu stew

Dinner

Item Rating: 83/100

1 serving (250 grams) contains 200 calories, 15.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	3.8 g	13%
	Sugars	2.8 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

Fat: 84 cal (42.7%)

Protein: 56 cal (28.7%)

Carbs: 56 cal (28.7%)

About Tofu stew

Tofu stew is a versatile dish popular in East Asian and Southeast Asian cuisines, particularly in Korea (as Sundubu Jjigae) and Japan (as Yu-Dofu). It typically features tofu as the primary protein, along with vegetables, broth, and optional spices or proteins like seafood. Tofu is a plant-based food derived from soybeans and is high in protein, low in fat, and free of cholesterol. A 100g serving of tofu provides approximately 8g of protein, 2g of carbohydrates, and just 4g of fat, making it an excellent choice for balanced diets. Rich in calcium and iron, tofu stew often delivers these essential nutrients, as well as antioxidants from accompanying vegetables. The dish is highly customizable and can include spicy or mild flavor profiles depending on cultural adaptations.

Health Benefits

• High in plant-based protein (8g per 100g), which supports muscle repair and growth.
• Rich in calcium (20% of daily value per 100g), promoting bone health and maintaining strong teeth.
• Contains iron (approximately 2 mg per 100g), essential for oxygen transport and energy production.
• Low in saturated fat and cholesterol-free, contributing to heart health.
• Contains isoflavones from soy, which may support hormonal balance and reduce menopausal symptoms.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, gluten-free (if made without soy sauce containing wheat)

Not suitable for: Soy allergy, low-soy diets

Selection and Storage

Store tofu refrigerated in water, replacing the water daily for freshness. Stew leftovers should be cooled quickly and stored in an airtight container in the fridge for up to 3 days.

Common Questions About Tofu stew Nutrition

Is Tofu Stew high in protein?

Yes, tofu stew is generally a good source of protein depending on the portion size. Tofu itself contains about 10 grams of protein per 100 grams, making it a great plant-based protein option. Be mindful of the other ingredients in the stew, as they may vary in protein content.

Can I eat Tofu Stew on a keto diet?

It depends on the ingredients. While tofu is relatively low in carbs (about 2-3 grams per 100 grams), many tofu stews include high-carb ingredients like potatoes or corn. If you're on a keto diet, opt for recipes with low-carb vegetables such as spinach or zucchini.

What are the health benefits of eating Tofu Stew?

Tofu stew can be very nutritious, offering a good source of protein, calcium, and iron, especially for those on plant-based diets. Tofu is low in calories and cholesterol-free, which may support heart health. Additionally, if the stew contains vegetables, it can provide essential vitamins, minerals, and fiber.

How much Tofu Stew should I eat in one serving?

A typical serving of tofu stew is about 1 to 1.5 cups, which usually contains around 200-300 calories, depending on the ingredients. This portion provides a balance of protein, carbs, and fats, making it a satisfying and nutritious meal.

How does Tofu Stew compare to other protein-rich stews?

Compared to meat-based stews, tofu stew is lower in saturated fat and cholesterol. It's also suitable for vegetarians and vegans. However, tofu stew may have a milder flavor, so using spices and umami-rich ingredients like soy sauce or miso can help enhance taste.

Data Sources & Scientific References