Beef, tofu, and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce
Common food
Photo: Wikipedia
This is a savory, protein-rich stir-fry or braise combining tender beef, silky tofu, and a medley of colorful vegetables like bell peppers, onions, and mushrooms. The dish offers a satisfying contrast of textures—chewy beef, soft tofu, and crisp-tender veggies—tossed in a light, savory sauce. With 7.52g of protein and a balanced 7.96g of fat per 100g, it's a nutrient-dense, low-carb meal option.
Calorie split: 25% protein · 15% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its deeply satisfying umami flavor and the way it effortlessly combines hearty meat with delicate tofu. It's a versatile staple in home cooking, easily adapted with whatever vegetables are on hand, and represents a comforting, protein-packed meal across many cultures.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium depending on the sauce used, which is a consideration for those monitoring blood pressure. To counteract this, use low-sodium soy sauce or tamari, and balance the meal by serving it with a side of plain steamed rice or quinoa to help manage sodium intake. Additionally, ensure the beef is lean and the cooking oil is measured to keep saturated fat in check.
Key benefits
- High-quality protein from dual sources (beef and tofu)
- Rich in iron and B vitamins from the beef
- Contains plant-based isoflavones from tofu
- Low in carbohydrates and added sugars
- Provides a good mix of essential amino acids
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was first invented in China over 2,000 years ago, likely by accident when a cook curdled soy milk with nigari seaweed, making it one of the oldest processed foods still widely consumed today.
Full nutrition (USDA data · scales with serving)
| Water | 78.9 g |
| Energy | 117 kcal |
| Protein | 7.5 g |
| Total lipid (fat) | 8.0 g |
| Carbohydrate, by difference | 4.5 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 0.98 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 201 mg |
| Sodium, Na | 230 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 8.5 ug |
| Vitamin C, total ascorbic acid | 12.8 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 29.9 mg |
| Vitamin B-12 | 0.27 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 94.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 161 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 21.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.97 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.32 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
Is this dish suitable for a low-carb diet?
Yes, with only 4.45g of carbs per 100g, it fits well into low-carb and ketogenic dietary patterns, especially when served without starchy sides.
Can I make this dish vegetarian?
Absolutely. Simply omit the beef and use extra-firm tofu or add mushrooms for a meaty texture. Use vegetable broth and vegetarian oyster sauce for the stir-fry sauce.
How do I prevent the tofu from crumbling?
Press the tofu for 20-30 minutes to remove excess water before cooking. Pan-fry the cubes separately until golden before adding them to the stir-fry at the end.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.17 kcal/g · 26% calories from protein · 1.0 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.