Soy-Glazed Tofu
Soy-Glazed Tofu is a popular East Asian dish where firm tofu is pan-fried or baked until crispy, then coated in a savory-sweet sauce made primarily from soy sauce, sugar or mirin, and aromatics like garlic and ginger. It's a staple in Chinese, Japanese, and Korean home cooking, often served as a protein-rich main or side dish. The glaze caramelizes on the tofu, creating a delicious contrast between the crispy exterior and soft interior.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and is generally moderate in fat, with carbohydrates coming mainly from the sweet glaze. Key nutrients include iron, calcium (if using calcium-set tofu), and manganese, with a typical serving containing around 150-250 calories.
Nutrition breakdown
| Calories | 190 kcal |
| Protein | 12 g |
| Carbs | 14 g |
| Fat | 9 g |
| Fiber | 2 g |
| Sugar | 8 g |
| Sodium | 480 mg |
| Iron | 2.5 mg |
| Calcium | 250 mg |
| Manganese | 0.8 mg |
| Selenium | 10 µg |
| Phosphorus | 140 mg |
| Copper | 0.3 mg |
| Magnesium | 40 mg |
| Zinc | 1.2 mg |
Per 1 cup (140 g) · estimated, varies by recipe
💡 What's interesting
Tofu itself has been a cornerstone of East Asian cuisine for over 2,000 years, valued for its versatility and nutritional profile. Nutritionally, soy-glazed tofu provides all essential amino acids, making it a complete protein, which is relatively rare in plant-based foods.
