1 serving (150 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 |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 4.7 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 473.2 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 taco
Tofu tacos combine the rich tradition of Mexican cuisine with a plant-based protein source. Tofu, derived from soybeans, is a versatile food staple in many Asian cuisines and is used here as a filling for tacos. High in protein and low in fat, tofu is a nutrient-dense food that absorbs flavors exceptionally well, making it a great option for various marinades and spices. A single 3.5-ounce serving of firm tofu provides about 8 grams of protein, 4 grams of fat (mostly heart-healthy unsaturated fat), and is also a good source of calcium and iron. Paired with whole-grain tortillas and fresh toppings like avocado, leafy greens, and pico de gallo, tofu tacos can be a well-rounded, nutrient-packed meal suitable for a variety of diets.
Health Benefits
- Rich in high-quality plant-based protein (8 grams per 3.5 ounces), which supports muscle repair and maintenance.
- A good source of calcium, with around 350 mg per serving, promoting bone health.
- Contains isoflavones, plant compounds linked to heart health and hormone balance.
- Provides iron (up to 3 mg per serving), aiding in oxygen transportation within the body.
- Low in saturated fat and cholesterol-free, supporting cardiovascular health.
Dietary Considerations
Selection and Storage
Store tofu in an airtight container in the refrigerator, submerged in water that is changed daily, for up to 5 days. For best results, press tofu before use to achieve a firmer texture for taco fillings.
Common Questions About Tofu taco Nutrition
Is tofu taco high in protein?
Yes, tofu tacos can be a good source of protein depending on the tofu used. Firm tofu typically provides about 10 grams of protein per 100 grams, making tofu tacos an excellent option for those seeking plant-based protein in their diet.
Can I eat tofu tacos on a keto diet?
Tofu tacos can be keto-friendly with modifications. Firm tofu is low in carbs, containing about 2 grams of carbs per 100 grams, but standard taco shells are typically high in carbs. Opt for lettuce wraps or low-carb tortillas to keep them within keto guidelines.
Are tofu tacos healthy?
Tofu tacos can be a nutritious choice. Tofu is rich in protein, iron, and calcium while being low in saturated fat. However, incorporating excess toppings like cheese or creamy sauces may increase calories and fat, so keep the additions balanced for a healthier meal.
How many tofu tacos should I eat per meal?
The ideal portion size depends on your dietary needs, but 2-3 tofu tacos typically provide a well-rounded meal. Including a mix of vegetables, salsa, and high-fiber wraps can boost nutrients and help make the meal filling and balanced.
How do tofu tacos compare to chicken tacos in nutrition?
Tofu tacos are lower in saturated fat and can be suitable for vegetarians and vegans, while chicken tacos tend to be higher in protein and vitamin B12. Tofu is also a source of calcium and iron, making it a better option for plant-based diets, while chicken has higher levels of complete protein.
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.
