⏱ 17 min totalBroccoli Tofu and Feta Pitas
Per 1 serving · 233 g · 6 ingredients
of a 2,000 cal day
- Protein17g21% of calories
- Carbs25g32% of calories
- Fat16g47% of calories
At a glance
One serving of Broccoli Tofu and Feta Pitas (233 g) has 295 calories, with 17 g of protein, 25 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (34% DV), Vitamin C (45% DV) and Vitamin K (42% DV).
High in
20%+ of the daily value
- Protein34%
- Vitamin C45%
- Vitamin K42%
- Riboflavin (B2)20%
- Vitamin B625%
- Calcium35%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E14%
- Thiamine19%
- Folate (B9)17%
- Vitamin B1210%
- Pantothenic acid16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Tofu
½ tbsp Canola oil
½ cup chopped Broccoli
½ tbsp Balsamic vinegar
½ pita, large Whole wheat pita bread
½ oz Feta cheese
Directions
- 1
Drain the tofu and press with a tofu press or paper towels to remove excess moisture. Dice into small cubes.
- 2
In a skillet over medium-high heat, heat the vegetable oil. Fry the broccoli in the hot oil for 5 minutes, then add the tofu. Cook until the broccoli is slightly tender, about 3 to 4 more minutes. Remove from heat and toss with balsamic vinegar to coat.
- 3
Cut the pita bread in half and stuff each pocket with equal portions of the tofu mixture and feta cheese. Enjoy!
Vitamins & minerals
Amounts for 1 serving (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 32 μg | 4% |
| Vitamin C | 41 mg | 45% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 50 μg | 42% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 68 μg | 17% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 351 mg | 35% |
| Iron | 3 mg | 43% |
| Potassium | 402 mg | 9% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 289 mg | 41% |
| Zinc | 2 mg | 19% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 63% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 166 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 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 18 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 295 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Broccoli Tofu and Feta Pitas?
One serving of Broccoli Tofu and Feta Pitas (1 serving) has 295 calories, which works out to 127 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Broccoli Tofu and Feta Pitas high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 21% 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 Broccoli Tofu and Feta Pitas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli Tofu and Feta Pitas?
304 mg per serving.
How much sugar is in Broccoli Tofu and Feta Pitas?
3.5 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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