Tofu with vegetables

Dinner

Item Rating: 88/100

1 serving (200 grams) contains 180 calories, 15.0 grams of protein, 10.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		211.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		235.3 mg	18%
Iron		3.5 mg	19%
Potassium		470.6 mg	10%

* 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

🍞 Low carbs

Source of Calories

Fat: 106 cal (47.5%)

Protein: 70 cal (31.5%)

Carbs: 47 cal (21.1%)

About Tofu with vegetables

Tofu with vegetables is a versatile dish popular in Asian cuisines, particularly Chinese, Japanese, and Korean. Tofu, made from soybeans, is a plant-based protein that is low in fat and packed with essential nutrients. When paired with nutrient-dense vegetables like broccoli, carrots, or bell peppers, it becomes a balanced meal rich in vitamins, minerals, and fiber. A 100-gram serving of firm tofu contains about 8 grams of protein, 4 grams of fat, and is a good source of calcium, magnesium, and iron. Adding colorful vegetables enhances its nutritional content with vitamins A, C, and folate while offering antioxidants and phytochemicals. This dish is low in calories, cholesterol-free, and widely enjoyed by vegetarians, vegans, and health-conscious individuals around the world.

Health Benefits

• Rich in plant-based protein: Tofu provides about 8 grams of protein per 100 grams, essential for muscle repair and overall growth.
• Supports bone health: Tofu is a good source of calcium, offering up to 20% of the daily recommended intake per serving.
• Promotes heart health: Soy protein in tofu has been shown to lower LDL ('bad') cholesterol, reducing cardiovascular disease risk.
• Boosts immunity and eye health: Vegetables like bell peppers and carrots bring high levels of vitamin C and beta carotene to the dish.
• Aids digestion: The dietary fiber from vegetables supports gut health and prevents constipation.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, gluten-free diets

Not suitable for: Soy-allergic individuals

Selection and Storage

Store tofu in an airtight container in the refrigerator, submerged in water to keep it fresh. Vegetables should be stored separately in the crisper drawer for optimal freshness.

Common Questions About Tofu with vegetables Nutrition

Is tofu with vegetables high in protein?

Tofu with vegetables can be a good source of protein, depending on the serving size and type of tofu used. Firm tofu provides about 10 grams of protein per 100 grams, and when combined with vegetables like broccoli or spinach, it adds fiber and other nutrients. This makes the dish a balanced option for vegetarians and vegans seeking protein.

Can I eat tofu with vegetables on a keto diet?

Tofu with vegetables can be keto-friendly as long as low-carb vegetables like zucchini, spinach, or bell peppers are used. Tofu itself contains about 2 grams of carbs per 100 grams, making it a suitable protein source for keto diets. Avoid starchy vegetables such as carrots or peas to maintain a low carbohydrate count.

What are the health benefits of eating tofu with vegetables?

Tofu with vegetables is rich in essential nutrients and can support heart health by providing plant-based protein with little to no cholesterol. Vegetables add a variety of vitamins, minerals, and antioxidants, which boost immunity and reduce inflammation. The dish is also a low-calorie, nutrient-dense option suitable for weight management.

What is the recommended portion size for tofu with vegetables?

A typical portion size for tofu with vegetables is around 1 to 1.5 cups, which usually contains about 150-250 calories, depending on the preparation. This serving provides approximately 10-15 grams of protein and includes a healthy balance of plant-based fats and fiber, making it a well-rounded meal.

How does tofu with vegetables compare to chicken with vegetables in terms of nutrition?

Tofu with vegetables is lower in saturated fat and cholesterol compared to chicken with vegetables, making it a heart-healthy option. While chicken offers more protein per serving (about 25-30 grams per 100 grams), tofu provides around 10 grams per 100 grams but has the advantage of being plant-based and higher in calcium and iron.

Data Sources & Scientific References