⏱ 65 min totalBBQ Tofu Sandwich
Per 1 serving · 305 g · 5 ingredients
of a 2,000 cal day
- Protein18g20% of calories
- Carbs54g59% of calories
- Fat8.4g21% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of BBQ Tofu Sandwich (305 g) has 354 calories, with 18 g of protein, 54 g of carbohydrates and 8.4 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (37% DV), dietary fiber (21% DV) and Vitamin A (29% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Dietary fiber21%
- Vitamin A29%
- Vitamin K54%
- Thiamine25%
- Niacin22%
Good source of
10–19% of the daily value
- Vitamin E15%
- Riboflavin (B2)14%
- Potassium13%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice Whole wheat bread
3 ½ oz Tofu
¼ cup Barbecue sauce
¼ medium whole Tomatoes
2 leaf outer Romaine lettuce
Directions
- 1
Preheat the oven to 350°F.
- 2
Drain and press the tofu using a tofu press or paper towels to remove excess water. For improved texture, freeze the tofu in its package, then thaw and press.
- 3
Slice the tofu crosswise into equal-sized patties. Coat each piece with BBQ sauce and place them on a lined baking sheet.
- 4
Bake for 45 minutes, checking regularly and brushing with additional sauce as needed.
- 5
Remove from the oven and assemble the sandwiches with bread, tofu, tomato, and lettuce. Enjoy!
Vitamins & minerals
Amounts for 1 serving (305 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 264 μg | 29% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 65 μg | 54% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 122 μg | 31% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 306 mg | 31% |
| Iron | 4 mg | 53% |
| Potassium | 629 mg | 13% |
| Magnesium | 114 mg | 27% |
| Phosphorus | 290 mg | 41% |
| Zinc | 2 mg | 22% |
| Copper | 0.4 mg | 44% |
| Manganese | 2 mg | 95% |
| Selenium | 28 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 31 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,149 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 11 g | — |
| Galactose | 0 g | — |
| Glucose | 11 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,635 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 354 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in BBQ Tofu Sandwich?
One serving of BBQ Tofu Sandwich (1 serving) has 354 calories, which works out to 116 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is BBQ Tofu Sandwich high in protein?
It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 20% 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.
Is BBQ Tofu Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in BBQ Tofu Sandwich?
911 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in BBQ Tofu Sandwich?
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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