1 serving (200 grams) contains 150 calories, 12.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| 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 with tomato sauce
Tofu with tomato sauce is a dish that combines tofu, a protein-rich soybean-based food, with a tangy and flavorful tomato sauce made from ripe tomatoes, herbs, and spices. Originating from East Asian cuisine, tofu has become a globally popular plant-based protein. It is naturally low in calories, saturated fat, and cholesterol, while being rich in essential amino acids, iron, and calcium. Tomatoes complement tofu by adding vitamins like vitamin C and lycopene, an antioxidant beneficial for heart health. The dish can be easily adapted to different culinary preferences, making it a staple in vegetarian and vegan diets.
Health Benefits
- Rich in plant-based protein, providing the essential amino acids necessary for muscle repair and overall health (about 8 grams of protein per 100 grams of tofu).
- Contains calcium and iron from tofu, which support bone health and oxygen transport in the blood.
- Tomatoes in the dish provide lycopene, an antioxidant linked to reduced risk of heart disease and improved skin health.
Dietary Considerations
Selection and Storage
Store tofu in the refrigerator submerged in water to maintain freshness, and consume within 3-5 days. Use ripe tomatoes and prepare tomato sauce fresh or store in an airtight container for up to three days.
Common Questions About Tofu with tomato sauce Nutrition
Is tofu with tomato sauce high in protein?
Tofu is an excellent source of plant-based protein, providing about 10 grams of protein per 100 grams. When paired with tomato sauce, the dish remains protein-rich while also offering vitamins like vitamin C from the tomatoes, but the sauce itself doesn't significantly add to the protein content.
Can I eat tofu with tomato sauce on a keto diet?
Tofu with tomato sauce can be keto-friendly if the sauce is kept low-carb. Tofu is naturally low in carbs, containing about 2-3 grams per 100 grams, but be cautious with store-bought tomato sauces, which may include added sugars. Opt for homemade or sugar-free versions for a keto-compatible option.
What are the health benefits of tofu with tomato sauce?
Tofu is rich in protein, calcium, and iron, making it beneficial for muscle health and bone strength. Tomato sauce adds antioxidants like lycopene and vitamin C, which support heart health and immunity. However, pay attention to sodium levels in pre-packaged tomato sauces or tofu products for balanced consumption.
How much tofu with tomato sauce should I eat per serving?
A standard serving size for tofu is about half a block (150 grams), which provides approximately 15 grams of protein. Pair this with 1/2 cup of tomato sauce for a balanced meal. Adjust portion sizes based on your dietary needs, activity levels, and preferences.
How does tofu with tomato sauce compare to chicken with tomato sauce?
Tofu is lower in calories and fat than chicken, making it a better choice for those seeking a lighter, plant-based meal. While chicken offers slightly more protein—around 25 grams per 100 grams—it lacks the phytonutrients found in tofu and tomato sauce. Tofu is also suitable for vegan and vegetarian diets.
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.
