Teriyaki Tofu
Teriyaki Tofu is a popular Japanese-inspired dish where firm tofu is pan-fried or baked and coated in a sweet and savory teriyaki glaze. The sauce typically consists of soy sauce, mirin, sugar, and ginger, creating a caramelized coating on the protein-rich tofu. It is a staple in vegetarian and vegan cuisine, often served with steamed rice and vegetables.
🍽️ Nutrition at a glance
This dish is a great source of plant-based protein and healthy fats, while being relatively moderate in carbohydrates depending on the sauce's sugar content. A typical serving contains roughly 250-350 calories and provides essential nutrients like iron, calcium, and isoflavones.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 18 g |
| Carbs | 30 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 12 g |
| Sodium | 680 mg |
| Calcium | 350 mg |
| Iron | 4.5 mg |
| Potassium | 420 mg |
| Magnesium | 60 mg |
| Phosphorus | 220 mg |
| Vitamin C | 8 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents the adaptation of traditional Japanese cooking techniques to modern vegetarian diets, showcasing the versatility of tofu as a meat substitute. Nutritionally, it is unique because it provides a complete protein profile while being naturally cholesterol-free and rich in antioxidants.
