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Broccoli Tofu Pitas⏱ 20 min total
Recipes

Broccoli Tofu Pitas

Per 1 serving · 227 g · 5 ingredients

Calories
311
16%
of a 2,000 cal day
  • Protein
    15g
    18% of calories
  • Carbs
    25g
    30% of calories
  • Fat
    19g
    52% of calories
Portion

At a glance

One serving of Broccoli Tofu Pitas (227 g) has 311 calories, with 15 g of protein, 25 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (30% DV), Vitamin C (45% DV) and Vitamin K (51% DV).

Per 100 g
137cal
low energy density
Protein per 100 cal
4.8g
Net carbs
20g
carbs minus fiber
Fiber
4.8g
4.2 g sugar

High in

20%+ of the daily value

  • Protein30%
  • Vitamin C45%
  • Vitamin K51%
  • Thiamine36%
  • Vitamin B621%
  • Calcium28%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin E18%
  • Riboflavin (B2)12%
  • Folate (B9)16%
  • Pantothenic acid14%
  • Choline10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min
  1. 1

    Drain the tofu and press with a tofu press or paper towels to remove excess moisture. Dice into small cubes.

  2. 2

    Heat the vegetable oil in a skillet over medium-high heat. Add the chopped broccoli and fry for 5 minutes.

  3. 3

    Stir in the diced tofu and cook until the broccoli is slightly tender, about 3 to 4 more minutes. Remove from heat and toss with the salad dressing.

  4. 4

    Cut the pita bread in half and stuff each pocket with equal portions of the tofu and broccoli mixture.

Vitamins & minerals

Amounts for 1 serving (227 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A16 μg
2%
Vitamin C41 mg
45%
Vitamin D0 μg
0%
Vitamin E3 mg
18%
Vitamin K61 μg
51%
Thiamine0.4 mg
36%
Riboflavin (B2)0.2 mg
12%
Niacin1 mg
9%
Vitamin B60.3 mg
21%
Folate (B9)64 μg
16%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline53 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium282 mg
28%
Iron4 mg
44%
Potassium402 mg
9%
Magnesium80 mg
19%
Phosphorus244 mg
35%
Zinc2 mg
16%
Copper0.4 mg
43%
Manganese1 mg
63%
Selenium28 μg
51%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene12 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene180 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine1 g—
Lycopene416 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats7 g—
Proline1 g—
Retinol1 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 311 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 59min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 44min
    Swimming laps

Common questions

How many calories are in Broccoli Tofu Pitas?

One serving of Broccoli Tofu Pitas (1 serving) has 311 calories, which works out to 137 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Broccoli Tofu Pitas high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 18% 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 Pitas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 30% 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 Pitas?

326 mg per serving.

How much sugar is in Broccoli Tofu Pitas?

4.2 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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