Tofu with beans

Lunch

Item Rating: 88/100

1 serving (150 grams) contains 200 calories, 15.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	7.9 g	28%
	Sugars	3.2 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		315.5 mg	24%
Iron		4.7 mg	26%
Potassium		630.9 mg	13%

* 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

🍯 Low sugar

Source of Calories

Fat: 142 cal (42.9%)

Protein: 94 cal (28.6%)

Carbs: 94 cal (28.6%)

About Tofu with beans

Tofu with beans is a versatile plant-based dish combining tofu, which originated in East Asia, with protein-rich beans, a staple across various global cuisines. This pairing is not only delicious but also nutritionally dense. Tofu is a soy-based product rich in protein, calcium, and iron, while beans add additional protein, dietary fiber, folate, and magnesium. Together, they provide a complete source of essential amino acids, making them an excellent choice for vegetarian or vegan diets. Low in saturated fats and cholesterol-free, this combination supports a variety of balanced dietary patterns. Its nutrient content makes it ideal for maintaining muscle health, supporting digestion, and providing sustained energy throughout the day.

Health Benefits

• Excellent protein source: Both tofu and beans contribute high-quality plant-based protein, essential for muscle repair and maintenance.
• Supports bone health: Tofu is rich in calcium and beans contain magnesium, both crucial for strong bones and preventing osteoporosis.
• Heart-healthy option: Low in saturated fat and high in fiber, this combination helps lower bad cholesterol (LDL) and supports cardiovascular health.

Dietary Considerations

Allergens: Contains soy (tofu)

Suitable for: Vegan, vegetarian, dairy-free, gluten-free

Not suitable for: Soy-free diets, those with specific legume allergies (e.g., peanuts or kidney beans)

Selection and Storage

Store tofu in an airtight container in the refrigerator submerged in water, changing the water daily for freshness. Cooked beans can be refrigerated for 3-5 days or frozen for up to 3 months.

Common Questions About Tofu with beans Nutrition

Is tofu with beans high in protein?

Yes, tofu with beans is high in protein. A typical serving of tofu (100g) provides around 10g of protein, while 1/2 cup of cooked beans contains approximately 7-9g of protein, depending on the type. Together, they are an excellent plant-based source of protein.

Can I eat tofu with beans on a keto diet?

Tofu is generally keto-friendly as it contains about 2-3g of net carbs per 100g serving. Beans, however, are high in carbohydrates, with approximately 20-25g of carbs per 1/2 cup (cooked), making them less suitable for strict keto diets. If you're following keto, consider tofu alone or pair it with lower-carb vegetables instead of beans.

What are the health benefits of tofu with beans?

Tofu with beans is a nutrient-dense dish that provides protein, fiber, iron, calcium, and magnesium. Tofu contains isoflavones, which may support bone health and heart health, while beans are rich in dietary fiber, helping with digestion and maintaining steady blood sugar levels. However, individuals sensitive to soy or legumes should monitor their intake.

What is a recommended serving size for tofu with beans?

A standard portion size is roughly 1/2 cup of cooked beans and 100g of tofu per person, which provides a balanced amount of protein, fiber, and other nutrients. Adjust portions based on caloric needs, but avoid overeating beans as their high fiber content may cause bloating if consumed in excess.

Is tofu with beans healthier than tofu with rice?

Tofu with beans is generally more nutrient-dense than tofu with rice, as beans provide additional protein, fiber, and minerals like iron and magnesium, whereas rice is primarily a source of carbohydrates. If you're looking for higher protein and fiber, tofu with beans is the better choice; however, tofu with rice may suit those seeking a higher-carb option for energy.

Data Sources & Scientific References