⏱ 55 min totalBarbecue Tofu Sandwiches
Per 1 serving · 270 g · 14 ingredients
of a 2,000 cal day
- Protein14g11% of calories
- Carbs44g35% of calories
- Fat29g54% of calories
At a glance
One serving of Barbecue Tofu Sandwiches (270 g) has 478 calories, with 14 g of protein, 44 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (27% DV), Vitamin K (36% DV) and thiamine (20% DV). Keep an eye on sodium and saturated fat, which provide 34% and 24% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin K36%
- Thiamine20%
- Calcium28%
- Iron47%
- Phosphorus27%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E14%
- Riboflavin (B2)17%
- Niacin14%
- Vitamin B610%
- Folate (B9)17%
Watch
20%+ of the daily value
- Sodium34%
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 ½ oz Tofu
¼ tsp Paprika
¹⁄₁₆ tsp Garlic powder- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp Cornstarch
½ tbsp Olive oil
2 tbsp Barbecue sauce
1 cups Coleslaw
1 ½ tbsp Mayonnaise
½ tsp Honey
¼ tsp Dijon mustard
¼ tsp Apple cider vinegar
1 roll Hamburger bun
Directions
- 1
Press the tofu using a tofu press or by placing it on a baking sheet, covering it with a cutting board, and weighing it down with a heavy object for 30 minutes to remove excess water.
- 2
Chop the pressed tofu into 1/2-inch pieces and place them in a bowl.
- 3
In a small bowl, mix paprika, garlic powder, three-quarters of the salt, and pepper. Sprinkle over the tofu and stir gently to coat.
- 4
Add cornstarch to the tofu in increments, gently folding until fully coated.
- 5
Heat olive oil in a large non-stick skillet over medium heat. Add the tofu and cook, stirring occasionally, for about 10 minutes until firm and darkened.
- 6
Remove tofu from heat, add half of the barbecue sauce, and stir to coat.
- 7
Prepare coleslaw by mixing mayonnaise, honey, Dijon mustard, vinegar, remaining salt, and pepper in a bowl. Add coleslaw mix and stir until coated.
- 8
Assemble sandwiches by placing barbecue tofu on each bun, drizzling with remaining barbecue sauce, and topping with coleslaw.
Vitamins & minerals
Amounts for 1 serving (270 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 20 μg | 2% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 43 μg | 36% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 276 mg | 28% |
| Iron | 4 mg | 47% |
| Potassium | 420 mg | 9% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 188 mg | 27% |
| Zinc | 1 mg | 13% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 48% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 185 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.1 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,593 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 1 g | — |
| Retinol | 3 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 478 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Barbecue Tofu Sandwiches?
One serving of Barbecue Tofu Sandwiches (1 serving) has 478 calories, which works out to 177 calories per 100 g. That is about 24% of a 2,000-calorie day.
Are Barbecue Tofu Sandwiches high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 11% 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 39 g of net carbs and 35% 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?
783 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Barbecue Tofu Sandwiches?
20 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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