⏱ 55 min totalEasy Tofu Satay
Per 1 serving · 204 g · 8 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs11g13% of calories
- Fat28g73% of calories
- ✓ Cholesterol free
At a glance
One serving of Easy Tofu Satay (204 g) has 318 calories, with 12 g of protein, 11 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (24% DV), calcium (20% DV) and iron (57% DV). Keep an eye on saturated fat, which provides 90% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Calcium20%
- Iron57%
- Magnesium22%
- Phosphorus34%
- Copper45%
Good source of
10–19% of the daily value
- Niacin15%
- Vitamin B614%
- Folate (B9)10%
- Zinc14%
- Selenium17%
Watch
20%+ of the daily value
- Saturated fat90%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Tofu
⅜ cup Coconut milk
¾ tbsp Peanut butter
¼ tbsp Tamari soy sauce
¼ tbsp Brown sugar
⅛ medium Onion
½ clove Garlic- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
Directions
- 1
Preheat the oven to 350°F.
- 2
Chop the onion, garlic, and tofu. Set aside. In an oven-proof dish, mix the coconut milk, peanut butter, soy sauce, brown sugar, and crushed red pepper flakes.
- 3
Mash the peanut butter with a fork. Lumps will dissolve during cooking.
- 4
Cube the tofu and immerse it in the sauce. Cover and bake for 30 minutes.
- 5
Remove the lid and return to the oven for another 10-15 minutes to allow the sauce to thicken.
Vitamins & minerals
Amounts for 1 serving (204 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 42 μg | 10% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 42 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 201 mg | 20% |
| Iron | 5 mg | 57% |
| Potassium | 418 mg | 9% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 237 mg | 34% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 45% |
| Manganese | 1 mg | 63% |
| Selenium | 9 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0.2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 318 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Easy Tofu Satay?
One serving of Easy Tofu Satay (1 serving) has 318 calories, which works out to 156 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Easy Tofu Satay high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 14% 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 Tofu Satay keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 13% 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 Tofu Satay?
276 mg per serving.
How much sugar is in Easy Tofu Satay?
4.6 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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