1 serving (250 grams) contains 300 calories, 20.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| 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
About Tofu tikka masala
Tofu Tikka Masala is a plant-based dish originating from Indian cuisine, where marinated tofu cubes are simmered in a spiced tomato and cream-based gravy. It combines nutrient-packed tofu, a staple derived from soybeans, with aromatic spices like turmeric, cumin, and garam masala. Tofu is an excellent source of complete protein, containing all nine essential amino acids, and is also rich in calcium, iron, and magnesium. The dish supplies important vitamins like vitamin A and C from the tomato-based sauce and delivers a moderate amount of healthy fats when prepared with plant-based cream or oil. Tikka Masala boasts a robust flavor profile and offers a more nutritious take on a traditional favorite when prepared with tofu instead of meat or paneer.
Health Benefits
- Rich in protein: Tofu provides complete protein and helps maintain muscle mass and repair tissues.
- High in calcium: A single serving of tofu contains approximately 15-20% of the daily recommended calcium intake, promoting bone health.
- Contains iron and magnesium: Tofu supports energy levels and nerve function due to these essential minerals.
- Provides antioxidants from tomatoes: Lycopene in tomatoes reduces oxidative stress and supports heart health.
- Boosts digestion: Spices like turmeric and cumin in Tikka Masala have anti-inflammatory properties and may improve digestion.
Dietary Considerations
Selection and Storage
Store tofu in the refrigerator in clean water, changing the water daily to keep it fresh for up to 5 days. Leftovers of Tofu Tikka Masala should be stored in an airtight container and consumed within 3-4 days.
Common Questions About Tofu tikka masala Nutrition
Is Tofu Tikka Masala high in protein?
Tofu Tikka Masala can be a good source of protein, depending on the amount of tofu used. A typical serving (about 1 cup) may contain anywhere between 10-15 grams of protein, primarily derived from the tofu, which is a complete plant protein. Additional ingredients like cream or yogurt in some recipes do not contribute significantly to protein content.
Can I eat Tofu Tikka Masala on a keto diet?
Traditional Tofu Tikka Masala may not be keto-friendly due to the presence of ingredients like tomatoes, onions, and potentially starchy thickeners, which can raise the carbohydrate content to around 10-15 grams per serving. Keto-friendly adaptations can use low-carb substitutes and dairy-free cream to make it fit within a ketogenic diet plan.
What are the health benefits of Tofu Tikka Masala?
Tofu Tikka Masala provides a balance of plant-based protein, vitamins, and minerals. Tofu is rich in calcium and iron, while the spices in the dish, like turmeric and cumin, have anti-inflammatory properties. However, traditional recipes may be high in saturated fats due to cream, so lighter versions can be healthier.
What is a recommended portion size for Tofu Tikka Masala?
A recommended portion size for Tofu Tikka Masala is about 1 cup (approximately 200-250 grams). This provides a balanced serving of protein, carbohydrates, and fats, particularly when paired with whole-grain naan or brown rice for added fiber. Adjust portions based on dietary needs and caloric goals.
How does Tofu Tikka Masala compare to Chicken Tikka Masala?
Tofu Tikka Masala is a plant-based alternative to Chicken Tikka Masala and typically has fewer calories and less saturated fat than the traditional chicken version. It is an excellent choice for vegetarians and vegans while still providing a high-protein option, though the taste and texture will differ due to the lack of meat.
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.
