1 serving (200 grams) contains 250 calories, 20.0 grams of protein, 12.0 grams of fat, and 15.0 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 | 17.6 g | 6% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 352.9 mg | 7% | |
* 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
Tofu Tikka is a protein-rich vegetarian dish originating from Indian cuisine, where marinated tofu cubes are spiced with a blend of seasonings like turmeric, cumin, and coriander, then grilled or baked. Tofu, made from coagulated soy milk, is a versatile ingredient packed with plant-based protein, low in saturated fat, and rich in essential micronutrients like iron, calcium, and magnesium. When paired with the spices common in tikka marinades, this dish offers a flavorful and nutrient-dense meal suitable for a variety of diets. A typical serving of tofu (100 grams) contains approximately 8 grams of protein, 4 grams of fat, and is low in carbohydrates, making it an excellent choice for those aiming for a nutrient-balanced diet.
Health Benefits
- Rich in plant-based protein (8 grams per 100g), tofu supports muscle repair and growth.
- Good source of calcium (350 mg per 100g), essential for strong bones and overall skeletal health.
- Contains iron (5.4 mg per 100g), which helps oxygen transport and energy production in the body.
- Low in saturated fat, promoting heart health and reducing risk of cardiovascular diseases.
- Provides isoflavones, which may help maintain hormonal balance and support bone health.
Dietary Considerations
Selection and Storage
Store tofu in an airtight container with water in the refrigerator, changing the water daily. For longer storage, freeze tofu and defrost before use to improve texture.
Common Questions About Tofu tikka Nutrition
Is Tofu Tikka high in protein?
Yes, Tofu Tikka is a good source of plant-based protein, providing approximately 10 grams of protein per 100 grams of tofu used in the recipe. It’s especially beneficial for individuals seeking vegetarian or vegan protein options without cholesterol or saturated fats.
Can I eat Tofu Tikka on a keto diet?
Tofu Tikka can be included in a keto diet, as tofu is low in carbs, with around 2-3 grams of net carbs per 100 grams. However, ensure that the marinade and spices used are free from added sugars to keep the dish keto-friendly.
What are the health benefits or concerns of eating Tofu Tikka?
Tofu Tikka is rich in nutrients such as protein, calcium, and iron, and is low in saturated fats, making it a heart-healthy option. However, tofu contains phytoestrogens, which may require moderation for individuals with specific hormonal concerns. Excessive intake of processed ingredients, if used, may diminish its health benefits.
What is the recommended portion size of Tofu Tikka?
A recommended portion size of Tofu Tikka is around 150-200 grams, depending on your dietary requirements. This serving size ensures sufficient protein intake while keeping calories manageable for a balanced meal, typically around 150-250 calories depending on added ingredients.
How does Tofu Tikka compare with Paneer Tikka in terms of nutrition?
Tofu Tikka is lower in calories and fat compared to Paneer Tikka, as tofu is a plant-based alternative, typically containing fewer saturated fats. Tofu also offers the benefit of being cholesterol-free, making it a healthier choice for heart health. Paneer, however, is higher in protein per serving but contains more calories due to its higher fat content.
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.
