⏱ 130 min totalEasy Baked Barbecue Tofu
Per 1 serving · 149 g · 3 ingredients
of a 2,000 cal day
- Protein12g26% of calories
- Carbs17g38% of calories
- Fat7.1g36% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Easy Baked Barbecue Tofu (149 g) has 166 calories, with 12 g of protein, 17 g of carbohydrates and 7.1 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (23% DV), calcium (21% DV) and iron (29% DV).
High in
20%+ of the daily value
- Protein23%
- Calcium21%
- Iron29%
- Phosphorus23%
- Copper28%
- Manganese40%
Good source of
10–19% of the daily value
- Pantothenic acid12%
- Magnesium15%
- Zinc12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Press the tofu to drain excess moisture, then cut into 1/2-inch thick slices and quarter each slice.
- 2
Pour barbecue sauce into an 8-inch square baking dish. Add tofu and gently toss to coat. Marinate for at least 1 hour, turning occasionally.
- 3
Preheat the oven to 400°F. Spray a rimmed baking sheet with cooking spray. Place tofu on the sheet, reserving the barbecue sauce.
- 4
Bake for 20 minutes, then turn tofu over and brush with more barbecue sauce. Bake for another 20 minutes or until browned on the edges.
- 5
Toss the baked tofu in the remaining barbecue sauce and serve.
Vitamins & minerals
Amounts for 1 serving (149 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 2 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 211 mg | 21% |
| Iron | 2 mg | 29% |
| Potassium | 231 mg | 5% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 162 mg | 23% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 40% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 47 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 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,592 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 166 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Easy Baked Barbecue Tofu?
One serving of Easy Baked Barbecue Tofu (1 serving) has 166 calories, which works out to 111 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Is Easy Baked Barbecue Tofu high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 26% 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 Easy Baked Barbecue Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Easy Baked Barbecue Tofu?
369 mg per serving.
How much sugar is in Easy Baked Barbecue Tofu?
12 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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