⏱ 15 min totalBarbecue Tofu Sandwiches
Per 1 serving · 188 g · 5 ingredients
of a 2,000 cal day
- Protein10g12% of calories
- Carbs48g54% of calories
- Fat13g34% of calories
- ✓ Cholesterol free
At a glance
One serving of Barbecue Tofu Sandwiches (188 g) has 341 calories, with 10 g of protein, 48 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (21% DV), thiamine (20% DV) and iron (40% DV). Keep an eye on sodium, which provides 37% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Thiamine20%
- Iron40%
- Phosphorus21%
- Copper27%
- Manganese42%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E14%
- Riboflavin (B2)14%
- Niacin15%
- Vitamin B610%
- Folate (B9)16%
Watch
20%+ of the daily value
- Sodium37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Drain the tofu using a tofu press or between paper towels until most of the water has been squeezed out.
- 2
Thinly slice the onion and slice the tofu into 1/4-inch thick slices.
- 3
Heat vegetable oil in a large skillet and fry the tofu slices until golden brown on both sides.
- 4
Add the thinly sliced onion and cook for a few minutes until the onion reaches your desired consistency.
- 5
Pour in the barbecue sauce and cook the mixture on low for ten minutes.
- 6
Serve the tofu mixture on buns and enjoy!
Vitamins & minerals
Amounts for 1 serving (188 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 62 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 165 mg | 16% |
| Iron | 3 mg | 40% |
| Potassium | 315 mg | 7% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 147 mg | 21% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 42% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 83 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 9 g | — |
| Galactose | 0 g | — |
| Glucose | 11 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,844 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 0.2 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Barbecue Tofu Sandwiches?
One serving of Barbecue Tofu Sandwiches (1 serving) has 341 calories, which works out to 182 calories per 100 g. That is about 17% of a 2,000-calorie day.
Are Barbecue Tofu Sandwiches high in protein?
It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Barbecue Tofu Sandwiches keto-friendly?
It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Barbecue Tofu Sandwiches?
844 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Barbecue Tofu Sandwiches?
25 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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