⏱ 35 min total

Broiled Sesame Tofu

Name: Broiled Sesame Tofu
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1 tbsp Tamari soy sauce; 1 tsp Canola oil; ½ dash Black pepper; 1 cup chopped Carrots; 8 oz Tofu; ½ tsp Rice wine vinegar; ½ large Scallions; ⅛ tsp Sesame oil

Per 1 serving · 393 g · 8 ingredients

Calories

273

14%
of a 2,000 cal day

Protein
22g
30% of calories
Carbs
18g
24% of calories
Fat
15g
46% of calories

Portion

✓ Protein-dense
✓ Cholesterol free

At a glance

One serving of Broiled Sesame Tofu (393 g) has 273 calories, with 22 g of protein, 18 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (44% DV), dietary fiber (22% DV) and Vitamin A (119% DV). Keep an eye on sodium, which provides 49% of the daily value.

Per 100 g

69cal

low energy density

Protein per 100 cal

Net carbs

12g

carbs minus fiber

Fiber

6.1g

8 g sugar

High in

20%+ of the daily value

Protein44%
Dietary fiber22%
Vitamin A119%
Vitamin K40%
Riboflavin (B2)21%
Vitamin B627%

Good source of

10–19% of the daily value

Vitamin C12%
Vitamin E13%
Thiamine16%
Niacin14%
Pantothenic acid13%
Choline15%

Watch

20%+ of the daily value

Sodium49%

Ingredients

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

Directions

Prep 15 minCook 20 min

1
Drain the tofu and press with a tofu press or paper towels to remove excess moisture.
2
Preheat the broiler to high and position a rack in the top third of the oven. Line a baking sheet with foil.
3
In a shallow bowl, whisk together the soy sauce, vegetable oil, and pepper.
4
Dip the carrots and tofu into the soy sauce mixture, allowing excess to drip off. Arrange them on the baking sheet without touching.
5
Broil for 20 minutes, turning the tofu every 5 minutes and flipping the carrots after 10 minutes, until browned on all sides.
6
Remove from the oven. Add chopped scallions, vinegar, and sesame oil to the reserved sauce, stirring to combine.
7
Toss the broiled carrots and tofu in the sauce and serve immediately.

Vitamins & minerals

Amounts for 1 serving (393 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,075 μg	119%
Vitamin C	10 mg	12%
Vitamin D	0 μg	0%
Vitamin E	2 mg	13%
Vitamin K	48 μg	40%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.3 mg	21%
Niacin	2 mg	14%
Vitamin B6	0.4 mg	27%
Folate (B9)	79 μg	20%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	83 mg	15%

Minerals

Nutrient	Amount	% Daily Value
Calcium	511 mg	51%
Iron	5 mg	58%
Potassium	819 mg	17%
Magnesium	109 mg	26%
Phosphorus	347 mg	50%
Zinc	2 mg	21%
Copper	1 mg	61%
Manganese	2 mg	75%
Selenium	23 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	4,451 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	10,680 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	2 g	—
Sucrose	5 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 273 calories

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

52min
Walking (3.5 mph)
33min
Cycling (moderate)
23min
Running (6 mph)
38min
Swimming laps

Common questions

How many calories are in Broiled Sesame Tofu?

One serving of Broiled Sesame Tofu (1 serving) has 273 calories, which works out to 69 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Broiled Sesame Tofu high in protein?

Yes. It has 22 g of protein per serving, and 30% of its calories come from protein (8 g of protein per 100 calories).

Is Broiled Sesame Tofu keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Broiled Sesame Tofu?

1123 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Broiled Sesame Tofu?

8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (393 g)

Calories273

% Daily Value*

Total fat 15g	19%
Saturated fat 2.4g	12%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,123mg	49%
Total carbohydrate 18g	7%
Dietary fiber 6.1g	22%
Total sugars 8g
Protein 22g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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