⏱ 45 min totalHerbed Lemon Tofu
Per 1 serving · 278 g · 7 ingredients
of a 2,000 cal day
- Protein25g27% of calories
- Carbs7.3g8% of calories
- Fat27g65% of calories
- ✓ Cholesterol free
At a glance
One serving of Herbed Lemon Tofu (278 g) has 344 calories, with 25 g of protein, 7.3 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (49% DV), Vitamin K (21% DV) and pantothenic acid (22% DV). Keep an eye on sodium, which provides 45% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Vitamin K21%
- Pantothenic acid22%
- Calcium42%
- Iron74%
- Magnesium31%
Good source of
10–19% of the daily value
- Vitamin E14%
- Riboflavin (B2)11%
- Vitamin B613%
- Folate (B9)12%
Watch
20%+ of the daily value
- Sodium45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
8 oz Tofu
1 tbsp Lemon juice
¼ tbsp Apple cider vinegar
1 tbsp Tamari soy sauce
1 tbsp Olive oil
1 tsp, leaves Thyme
½ dash Black pepper
Directions
- 1
Preheat the oven to 475°F.
- 2
Drain the tofu using a tofu press if available, or wrap the block of tofu in paper towels and press for 10 minutes by adding weight on top. Remove the paper towels and cut the tofu into 1/2-inch-thick pieces.
- 3
Combine lemon juice, vinegar, soy sauce, olive oil, thyme, and pepper in a small bowl. Whisk together well.
- 4
Add the tofu to a casserole or baking dish in a single layer, then cover with the liquid mixture, turning once to coat. Bake for 30 to 40 minutes, or until browned, turning once halfway through baking.
- 5
Enjoy!
Vitamins & minerals
Amounts for 1 serving (278 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 8 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 421 mg | 42% |
| Iron | 6 mg | 74% |
| Potassium | 365 mg | 8% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 335 mg | 48% |
| Zinc | 3 mg | 24% |
| Copper | 0.5 mg | 53% |
| Manganese | 2 mg | 82% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 23 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 344 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Herbed Lemon Tofu?
One serving of Herbed Lemon Tofu (1 serving) has 344 calories, which works out to 124 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Herbed Lemon Tofu high in protein?
It provides a solid 25 g of protein per serving (49% of the 50 g daily value), but protein supplies only 27% 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 Herbed Lemon Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Herbed Lemon Tofu?
1025 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Herbed Lemon Tofu?
1.9 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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