⏱ 35 min totalRoasted Brussels Sprouts and Tofu
Per 1 serving · 694 g · 5 ingredients
of a 2,000 cal day
- Protein34g25% of calories
- Carbs44g33% of calories
- Fat24g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Roasted Brussels Sprouts and Tofu (694 g) has 473 calories, with 34 g of protein, 44 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (68% DV), dietary fiber (69% DV) and Vitamin C (428% DV). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein68%
- Dietary fiber69%
- Vitamin C428%
- Vitamin E39%
- Vitamin K680%
- Thiamine64%
Good source of
10–19% of the daily value
- Vitamin A19%
Watch
20%+ of the daily value
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat the oven to 450°F. Pour olive oil into a casserole dish.
- 2
Wash the Brussels sprouts, trim the ends, and cut them in half. Place them in the casserole dish.
- 3
Drain the tofu, press it with a paper towel, cut into 1/2-inch cubes, and add to the casserole dish.
- 4
Season with salt and pepper, then roast in the oven for 25 minutes.
Vitamins & minerals
Amounts for 1 serving (694 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 386 mg | 428% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 39% |
| Vitamin K | 815 μg | 680% |
| Thiamine | 1 mg | 64% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 85% |
| Folate (B9) | 319 μg | 80% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 150 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 647 mg | 65% |
| Iron | 10 mg | 126% |
| Potassium | 2,099 mg | 45% |
| Magnesium | 188 mg | 45% |
| Phosphorus | 587 mg | 84% |
| Zinc | 4 mg | 34% |
| Copper | 1 mg | 93% |
| Manganese | 3 mg | 127% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,039 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 | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 2 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 | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 473 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 39minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Roasted Brussels Sprouts and Tofu?
One serving of Roasted Brussels Sprouts and Tofu (1 serving) has 473 calories, which works out to 68 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Roasted Brussels Sprouts and Tofu high in protein?
It provides a solid 34 g of protein per serving (68% of the 50 g daily value), but protein supplies only 25% 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 Roasted Brussels Sprouts and Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Brussels Sprouts and Tofu?
296 mg per serving.
How much sugar is in Roasted Brussels Sprouts and Tofu?
11 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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