Beef, tofu, and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-based sauce
Common food
Photo: Wikipedia
This is a savory, protein-rich stir-fry featuring tender beef strips, silky tofu cubes, and crisp-tender vegetables like carrots and broccoli, all tossed in a light, savory sauce. The dish offers a satisfying contrast of textures—from the chew of beef to the softness of tofu and the crunch of vegetables. With 7.3g of protein and a balanced profile of fats and carbs per 100g, it's a nutrient-dense, low-calorie meal.
Calorie split: 25% protein · 16% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its harmonious blend of savory, umami flavors and the way it packs multiple textures into one satisfying bite. It's a versatile, weeknight-friendly meal that can be customized with whatever vegetables are on hand.
⚠️ Watch-outs & how to enjoy it better
Some may find the combination of tofu and beef unfamiliar, or be concerned about potential sodium in the sauce. To counteract high sodium, use low-sodium soy sauce or tamari and rinse canned ingredients. Those watching iron intake should note that beef provides heme iron, which is highly absorbable; pair with vitamin C-rich foods like broccoli to enhance absorption further.
Key benefits
- High-quality protein from both beef and tofu for muscle maintenance
- Rich in fiber from broccoli and dark leafy greens
- Good source of iron and B12 from beef
- Contains beta-carotene from carrots for eye health
- Low in sugar, with only 1.6g per 100g
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was likely invented in China during the Han Dynasty, around 200 BCE, and was initially called 'bean curd'—its role as a meat substitute in dishes like this is a much later culinary innovation.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 115 kcal |
| Protein | 7.3 g |
| Total lipid (fat) | 7.7 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 235 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 7.3 ug |
| Vitamin C, total ascorbic acid | 14.3 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 29.7 mg |
| Vitamin B-12 | 0.26 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 131 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1285 ug |
| Carotene, alpha | 564 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 262 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 33.7 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 | 0.04 g |
| SFA 16:0 | 0.94 g |
| SFA 18:0 | 0.33 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.31 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 | 13.0 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
Can I make this dish vegetarian?
Yes, simply omit the beef and add more tofu or another plant-based protein like tempeh or seitan. Use vegetable broth in the sauce.
What's the best cut of beef for this stir-fry?
Flank steak or sirloin, sliced thinly against the grain, are ideal for quick cooking and tenderness.
How do I prevent the tofu from falling apart?
Press the tofu for 20-30 minutes to remove excess water, then pan-fry or bake it until golden before adding it to the stir-fry.
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 1.15 kcal/g · 25% calories from protein · 1.2 g fiber · 1.6 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.