Tofu with soy sauce

Lunch

Item Rating: 77/100

1 serving (150 grams) contains 150 calories, 14.0 grams of protein, 8.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		238.1
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1269.8 mg	55%
Total Carbohydrates		12.7 g	4%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		22.2 g	44%
Vitamin D		0 mcg	0%
Calcium		317.5 mg	24%
Iron		3.2 mg	17%
Potassium		238.1 mg	5%

* 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

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 114 cal (45.0%)

Protein: 88 cal (35.0%)

Carbs: 50 cal (20.0%)

About Tofu with soy sauce

Tofu with soy sauce is a popular dish originating from East Asian cuisines, particularly Chinese and Japanese. Tofu, made from coagulated soy milk, is a versatile plant-based protein that pairs well with the rich umami flavor of soy sauce. Nutritionally, tofu offers a high-quality protein source with all nine essential amino acids and is low in calories. It is also a good source of calcium, magnesium, and iron, depending on the coagulation method used during production. Soy sauce, made from fermented soybeans, adds sodium and trace amounts of manganese and vitamin B3. Together, this dish combines plant-based nutrition with bold flavors, making it a staple for healthy eating patterns across the globe.

Health Benefits

• Rich in plant-based protein, tofu supports muscle growth and repair with approximately 8 grams of protein per 100 grams.
• Calcium in tofu promotes strong bones and teeth, offering about 20% of the daily value per serving (depending on preparation).
• Isoflavones in tofu may support hormonal balance, particularly in women, and can aid in reducing menopause symptoms.
• Soy sauce contains small amounts of Vitamin B3 (niacin), which helps convert food into energy and supports skin health.
• Magnesium found in tofu assists in regulating muscle function and maintaining blood glucose levels.

Dietary Considerations

Allergens: Contains soy, gluten (in some soy sauces)

Suitable for: Vegetarian, vegan

Not suitable for: Soy allergy, gluten-free (unless soy sauce is gluten-free)

Selection and Storage

Store tofu in water in an airtight container in the refrigerator and consume within 3-5 days. Keep soy sauce in a cool, dark place and refrigerate after opening to preserve freshness.

Common Questions About Tofu with soy sauce Nutrition

Is tofu with soy sauce high in protein?

Tofu is an excellent source of protein, offering around 8-10 grams of protein per 100 grams, depending on the firmness. When paired with soy sauce, it retains its protein content as soy sauce is primarily a flavor enhancer with negligible protein addition.

Can I eat tofu with soy sauce on a keto diet?

Yes, tofu is low in carbs, typically containing about 1-2 grams of net carbs per 100 grams, making it suitable for a keto diet. Be mindful of the soy sauce as certain varieties may contain added sugars; opt for low-carb soy sauce or tamari for keto compatibility.

What are the health benefits of tofu with soy sauce?

Tofu provides a complete plant-based protein, essential amino acids, and is rich in calcium and iron. Soy sauce adds umami flavor but can be high in sodium. Moderation is recommended to avoid excessive sodium intake, which may impact blood pressure in some individuals.

What is the recommended portion size for tofu with soy sauce?

A typical serving size for tofu is around 100-150 grams, which provides a healthy balance of protein and nutrients. Limit soy sauce to 1-2 tablespoons per serving to keep sodium levels in check and enhance flavor without overpowering.

How does tofu with soy sauce compare to other protein sources?

Tofu is lower in calories and fat compared to animal-based protein like chicken or beef but offers similar protein density. Unlike most animal products, tofu is cholesterol-free and suits vegan and vegetarian diets. Soy sauce enhances flavor but should be carefully used due to its high sodium content.

Data Sources & Scientific References