Tofu and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, with soy-based sauce
Common food
Photo: Wikipedia
This is a light, savory stir-fry of soft tofu cubes and crisp vegetables like bell peppers and onions, all coated in a glossy, umami-rich soy-based sauce. The tofu provides a tender, slightly chewy texture that contrasts with the fresh snap of the vegetables, while the sauce adds a salty-sweet depth. At just 93 kcal per 100g, it's a protein-packed, low-calorie dish that's both satisfying and nourishing.
Calorie split: 17% protein · 18% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its perfect balance of savory, sweet, and umami flavors, with the tofu absorbing the sauce beautifully. It's incredibly versatile, fitting into Asian-inspired meals, quick weeknight dinners, or as a protein-rich side dish.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may concern those with hypertension, and tofu is a common allergen for some. To counteract sodium, use low-sodium soy sauce or reduce the amount, and pair the dish with potassium-rich foods like bananas or sweet potatoes to help balance electrolytes.
Key benefits
- High in plant-based protein from tofu
- Low in calories, ideal for weight management
- Rich in fiber from vegetables for digestive health
- Contains healthy fats from tofu and soy sauce
- Provides essential vitamins and minerals from vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu has been a staple in Asian cuisine for over 2,000 years, originating in China during the Han Dynasty, and was once called 'the meat of the fields' for its protein content.
Full nutrition (USDA data · scales with serving)
| Water | 83.3 g |
| Energy | 93.0 kcal |
| Protein | 4.2 g |
| Total lipid (fat) | 6.9 g |
| Carbohydrate, by difference | 4.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 62.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 210 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 12.0 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.78 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 17.2 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 89.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 150 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 20.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.96 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 | 0.01 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.34 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 | 0.00 mg |
FAQ
Is tofu a complete protein?
Yes, tofu is a complete protein, meaning it contains all nine essential amino acids needed for the body, making it an excellent plant-based protein source.
Can I use other vegetables in this dish?
Absolutely! While carrots, broccoli, and dark-green leafy vegetables are excluded here, you can use bell peppers, zucchini, mushrooms, snap peas, or onions for a colorful and nutritious mix.
How can I reduce the sodium in the soy-based sauce?
You can use low-sodium soy sauce, dilute the sauce with a bit of water, or add a splash of citrus juice or vinegar to enhance flavor without extra salt.
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 0.93 kcal/g · 18% calories from protein · 0.9 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: 1.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.