1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 12.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 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 stir fry
Tofu stir fry is a versatile and nutrient-rich dish originating from East and Southeast Asian cuisine. Traditionally made by sautéing tofu cubes with a colorful mix of vegetables and flavorful seasonings, it is embraced worldwide for its wholesome ingredients and adaptability. Tofu, made from soybeans, is high in plant-based protein and contains all nine essential amino acids, making it a valuable meat alternative. Depending on the choice of vegetables and sauces, a single serving of tofu stir fry provides an excellent source of fiber, vitamins like vitamin C and A, and minerals such as iron, calcium, and magnesium. Low in saturated fats and cholesterol-free, this dish is also a staple for those pursuing heart-healthy and weight-conscious diets.
Health Benefits
- Excellent source of plant-based protein (10g per 1/2 cup tofu), supporting muscle maintenance and repair.
- Rich in isoflavones, compounds in soy that may promote heart health by lowering bad LDL cholesterol levels.
- High in calcium (up to 20% of daily value in fortified tofu), important for maintaining strong bones and teeth.
- Vegetables in stir fry, like broccoli or bell peppers, provide vitamin C, supporting immune health and skin repair.
- Contains dietary fiber from vegetables, essential for healthy digestion and regulating blood sugar levels.
Dietary Considerations
Selection and Storage
Store uncooked tofu in a sealed container submerged in water in the refrigerator and change the water daily to maintain freshness. Cooked stir fry can be refrigerated in an airtight container for up to 3 days.
Common Questions About Tofu stir fry Nutrition
Is tofu stir fry high in protein?
Tofu stir fry is a good source of protein, as tofu typically contains about 10 grams of protein per 100 grams. Combined with vegetables, the protein content can vary based on the ingredients, but it is generally sufficient for plant-based diets.
Can I eat tofu stir fry on a keto diet?
Tofu can be a keto-friendly ingredient because it is low in carbs, with less than 2 grams of net carbs per 100 grams. However, ensure that the stir-fry sauce doesn't contain added sugars or high-carb ingredients, as these can increase the total carb count.
What are the health benefits of eating tofu stir fry?
Tofu stir fry offers a variety of health benefits, including plant-based protein, iron, and calcium, which support muscle health and bone density. The dish is also typically rich in vitamins, antioxidants, and fiber from the added vegetables, making it a well-rounded and nutritious meal.
What is a healthy portion size for tofu stir fry?
A healthy portion size for tofu stir fry is typically 1 to 1.5 cups (about 200-300 grams), which usually contains around 150-250 calories depending on the ingredients and preparation method. This portion provides a balance of nutrients without excessive calories.
How does tofu stir fry compare to chicken stir fry?
Tofu stir fry is lower in calories and saturated fat compared to chicken stir fry, making it a healthier option for heart health. However, chicken stir fry offers more protein per gram. Tofu is better suited for vegan and vegetarian diets, while both options can be nutritious depending on preparation.
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.
