⏱ 40 min totalPeanut Tofu
Per 1 serving · 256 g · 9 ingredients
of a 2,000 cal day
- Protein17g21% of calories
- Carbs18g22% of calories
- Fat21g57% of calories
- ✓ Cholesterol free
At a glance
One serving of Peanut Tofu (256 g) has 303 calories, with 17 g of protein, 18 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (35% DV), Vitamin E (20% DV) and riboflavin (b2) (24% DV).
High in
20%+ of the daily value
- Protein35%
- Vitamin E20%
- Riboflavin (B2)24%
- Niacin37%
- Vitamin B635%
- Pantothenic acid27%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin K10%
- Thiamine13%
- Folate (B9)17%
- Choline10%
- Potassium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tofu
¼ tbsp Canola oil
1 ½ tbsp Peanut butter
½ cloves, minced Garlic
¼ tbsp Ginger root
¼ tbsp Brown sugar
½ tsp Tamari soy sauce
½ cup, pieces Green beans
3 mushroom Shiitake mushrooms
Directions
- 1
Drain and press the tofu with paper towels to remove excess moisture, then cut it into cubes.
- 2
Heat canola oil in a pan over medium heat and pan-fry the tofu cubes until golden brown on all sides.
- 3
In a small saucepan, combine peanut butter, soy sauce, minced ginger, garlic, and brown sugar. Heat on low until smooth, adding water to reach your desired sauce consistency.
- 4
Steam the green beans and sliced mushrooms in a small amount of water until tender.
- 5
Combine the cooked tofu and peanut sauce with the steamed vegetables, then serve.
Vitamins & minerals
Amounts for 1 serving (256 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 17 μg | 2% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 13 μg | 10% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 265 mg | 26% |
| Iron | 3 mg | 39% |
| Potassium | 602 mg | 13% |
| Magnesium | 109 mg | 26% |
| Phosphorus | 307 mg | 44% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 61% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 35 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 190 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 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 | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 303 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Peanut Tofu?
One serving of Peanut Tofu (1 serving) has 303 calories, which works out to 118 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Peanut Tofu high in protein?
It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 21% 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 Peanut Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Peanut Tofu?
195 mg per serving.
How much sugar is in Peanut Tofu?
8.5 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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