⏱ 20 min totalGarlic Broccoli Tofu
Per 1 serving · 297 g · 3 ingredients
of a 2,000 cal day
- Protein15g35% of calories
- Carbs15g36% of calories
- Fat5.4g29% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Garlic Broccoli Tofu (297 g) has 146 calories, with 15 g of protein, 15 g of carbohydrates and 5.4 g of fat. Most of its energy comes from carbs (36% of calories). It is high in protein (29% DV), dietary fiber (21% DV) and Vitamin C (181% DV).
High in
20%+ of the daily value
- Protein29%
- Dietary fiber21%
- Vitamin C181%
- Vitamin K156%
- Riboflavin (B2)21%
- Vitamin B634%
Good source of
10–19% of the daily value
- Vitamin E10%
- Thiamine15%
- Choline12%
- Potassium16%
- Magnesium19%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Drain and dry the tofu, then cut it into cubes.
- 2
Bring water to a boil in a pot with a steam tray on top. Add the broccoli and steam for 4-6 minutes until tender.
- 3
Remove the broccoli from heat and add it to a pan over medium heat. Add the tofu, sprinkle with garlic powder, and toss until evenly heated through. Serve and enjoy.
Vitamins & minerals
Amounts for 1 serving (297 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 163 mg | 181% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 188 μg | 156% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 137 μg | 34% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 315 mg | 31% |
| Iron | 3 mg | 40% |
| Potassium | 761 mg | 16% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 264 mg | 38% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 49% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 45 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 657 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 | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 146 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Garlic Broccoli Tofu?
One serving of Garlic Broccoli Tofu (1 serving) has 146 calories, which works out to 49 calories per 100 g. That is about 7.3% of a 2,000-calorie day.
Is Garlic Broccoli Tofu high in protein?
Yes. It has 15 g of protein per serving, and 35% of its calories come from protein (10 g of protein per 100 calories).
Is Garlic Broccoli Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Broccoli Tofu?
75 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Garlic Broccoli Tofu?
3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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