⏱ 15 min totalMaple Glazed Tofu
Per 1 serving · 321 g · 7 ingredients
of a 2,000 cal day
- Protein24g26% of calories
- Carbs18g20% of calories
- Fat22g54% of calories
- ✓ Cholesterol free
At a glance
One serving of Maple Glazed Tofu (321 g) has 338 calories, with 24 g of protein, 18 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (48% DV), Vitamin C (32% DV) and pantothenic acid (21% DV). Keep an eye on sodium, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Vitamin C32%
- Pantothenic acid21%
- Calcium43%
- Iron61%
- Magnesium34%
Good source of
10–19% of the daily value
- Thiamine16%
- Riboflavin (B2)12%
- Vitamin B615%
- Folate (B9)13%
Watch
20%+ of the daily value
- Sodium24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
8 oz Tofu
1 tbsp Dijon mustard
½ tsp Tamari soy sauce
¼ tbsp Maple syrup
¼ cup Pineapple juice
½ tbsp Olive oil
½ tsp Sesame seeds
Directions
- 1
Drain and press the tofu with paper towels to remove excess moisture, then cut into cubes.
- 2
In a small bowl, whisk together the maple syrup, pineapple juice, soy sauce, and mustard. Set aside.
- 3
Heat olive oil in a large skillet over medium-high heat. Add the tofu and cook, stirring, until evenly browned.
- 4
Pour in the syrup mixture and continue to cook until the glaze has reduced. Sprinkle with sesame seeds before serving.
Vitamins & minerals
Amounts for 1 serving (321 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 7 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 434 mg | 43% |
| Iron | 5 mg | 61% |
| Potassium | 425 mg | 9% |
| Magnesium | 143 mg | 34% |
| Phosphorus | 343 mg | 49% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 61% |
| Manganese | 2 mg | 100% |
| Selenium | 35 μg | 64% |
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 | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 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 | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 4 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 338 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Maple Glazed Tofu?
One serving of Maple Glazed Tofu (1 serving) has 338 calories, which works out to 105 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Maple Glazed Tofu high in protein?
It provides a solid 24 g of protein per serving (48% 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 Maple Glazed Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Maple Glazed Tofu?
548 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Maple Glazed Tofu?
10 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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