Tofu vegetable soup

Lunch

Item Rating: 76/100

1 serving (250 grams) contains 150 calories, 10.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	2.8 g	10%
	Sugars	3.8 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		1.9 mg	10%
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: 42 cal (30.9%)

Protein: 37 cal (27.5%)

Carbs: 56 cal (41.6%)

About Tofu vegetable soup

Tofu vegetable soup is a comforting and nutrient-dense dish that originates from East Asian cuisines, particularly Japanese and Chinese culinary traditions. It typically combines protein-rich tofu with a variety of fresh vegetables like carrots, spinach, mushrooms, and sometimes seaweed, simmered in a savory broth. Tofu is a versatile plant-based protein source made from soybeans, offering a full profile of essential amino acids. A typical serving of tofu vegetable soup is low in calories, high in fiber, and rich in essential nutrients, including Vitamin A, Vitamin C, iron, and calcium, depending on the vegetables and broth used. It is also naturally free of cholesterol, making it a heart-healthy choice suitable for a wide range of diets, including vegan and vegetarian options.

Health Benefits

• Rich in plant-based protein from tofu, providing essential amino acids necessary for muscle repair and body functions.
• High in fiber from vegetables like carrots and spinach, promoting digestive health and regular bowel movements.
• Contains iron and calcium from tofu and greens, important for bone health and hematological functions.
• Packed with antioxidants such as Vitamin C from vegetables, which support immune function and combat free radicals.
• Low in saturated fat and cholesterol, contributing to heart health and reduced risk of cardiovascular disease.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, low-calorie diet

Not suitable for: Soy-free diet

Selection and Storage

Store tofu and prepared soup separately in airtight containers in the refrigerator. Consume within 3-4 days for optimal freshness.

Common Questions About Tofu vegetable soup Nutrition

Is Tofu Vegetable Soup a good source of protein?

Tofu Vegetable Soup can be a good source of protein depending on the amount of tofu used. Tofu contains approximately 8 grams of protein per 100-gram serving, making it ideal for a protein boost while also being low in calories. The soup's overall protein content will vary based on the tofu and vegetable quantities.

Can I eat Tofu Vegetable Soup on a keto diet?

Tofu Vegetable Soup can be consumed on a keto diet if prepared with low-carb vegetables such as zucchini, broccoli, or spinach, and minimal starchy ingredients. Tofu itself is relatively low in carbs, with less than 2 grams of carbohydrates per 100 grams, making it suitable for keto-friendly meal planning.

What are the health benefits of Tofu Vegetable Soup?

Tofu Vegetable Soup provides beneficial nutrients such as protein, fiber, vitamins (like vitamin C and K), and minerals (like iron and calcium). Additionally, tofu is rich in isoflavones that may support heart health and bone density. The soup is typically low in saturated fat and can be a heart-healthy option.

How much Tofu Vegetable Soup should I eat in one serving?

A typical serving size of Tofu Vegetable Soup is about 1 to 1.5 cups, which usually contains around 150-250 calories depending on the recipe. This portion provides enough protein and nutrients to be filling while avoiding overeating. Adjust serving sizes according to dietary goals and calorie needs.

How does Tofu Vegetable Soup compare to Chicken Vegetable Soup?

Tofu Vegetable Soup is a plant-based alternative to Chicken Vegetable Soup, making it suitable for vegetarians and vegans. Tofu provides protein without cholesterol and is lower in saturated fat compared to chicken, while chicken may offer slightly higher protein per serving. Flavor varies as tofu absorbs seasoning, while chicken contributes a robust, savory taste.

Data Sources & Scientific References