Pork, tofu, and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-base sauce
Common food
Photo: Wikipedia
This is a vibrant, savory stir-fry featuring tender pork, silky tofu, and crisp vegetables like carrots and broccoli, all tossed in a light, non-soy-based sauce. The dish offers a delightful contrast of textures—chewy meat, soft tofu, and crunchy greens—with a balanced, savory flavor profile. Nutritionally, it's a lean, protein-packed meal with healthy fats and fiber, making it a satisfying and well-rounded option.
Calorie split: 24% protein · 16% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its harmonious blend of flavors and textures, where the savory pork, mild tofu, and fresh vegetables create a deeply satisfying bite. It's also incredibly versatile, easily adapted to whatever vegetables are on hand, and represents the comforting, communal spirit of home-style stir-fries.
⚠️ Watch-outs & how to enjoy it better
Some might find the dish high in fat if prepared with excessive oil, and individuals monitoring sodium intake should be cautious, as stir-fry sauces can be salty. To counteract this, use minimal oil for cooking and opt for low-sodium broth or seasonings like ginger and garlic to boost flavor without added salt.
Key benefits
- High in complete protein from both pork and tofu
- Rich in fiber and micronutrients from dark-green vegetables
- Low in sugar and carbohydrates, suitable for balanced diets
- Contains healthy fats from cooking oils and tofu
- Provides iron, B vitamins, and antioxidants from diverse ingredients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu, a key ingredient here, was invented in China over 2,000 years ago and was initially called 'bean curd' before becoming a global staple.
Full nutrition (USDA data · scales with serving)
| Water | 79.3 g |
| Energy | 116 kcal |
| Protein | 7.0 g |
| Total lipid (fat) | 7.8 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 232 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 7.8 ug |
| Vitamin C, total ascorbic acid | 14.4 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 27.1 mg |
| Vitamin B-12 | 0.11 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) | 0.10 ug |
| Vitamin K (phylloquinone) | 33.5 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 | 0.02 g |
| SFA 16:0 | 0.94 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
Is this dish suitable for a low-carb diet?
Yes, with only 4.75g of carbs per 100g, it's relatively low in carbohydrates, especially if you avoid starchy additions like rice or noodles.
Can I make it vegetarian?
Absolutely. Simply omit the pork and increase the tofu or add other plant-based proteins like tempeh or edamame for a fully vegetarian version.
What's a good non-soy sauce alternative?
You can use coconut aminos, a mushroom-based sauce, or a simple mix of garlic, ginger, and a splash of vinegar for flavor without soy.
How do I keep the vegetables crisp?
Stir-fry them quickly over high heat and add them to the pan after the pork is mostly cooked, so they retain their crunch and color.
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 1.16 kcal/g · 24% 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: 1.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.