cherry image
Roasted Tofu with Shiitake Mushrooms Over Baby Spinach⏱ 40 min total
Recipes

Roasted Tofu with Shiitake Mushrooms Over Baby Spinach

Per 1 serving · 294 g · 9 ingredients

Calories
258
13%
of a 2,000 cal day
  • Protein
    15g
    22% of calories
  • Carbs
    19g
    28% of calories
  • Fat
    15g
    50% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Roasted Tofu with Shiitake Mushrooms Over Baby Spinach (294 g) has 258 calories, with 15 g of protein, 19 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (30% DV), Vitamin K (128% DV) and riboflavin (b2) (25% DV). Keep an eye on sodium, which provides 68% of the daily value.

Per 100 g
88cal
low energy density
Protein per 100 cal
5.8g
Net carbs
15g
carbs minus fiber
Fiber
3.9g
12 g sugar

High in

20%+ of the daily value

  • Protein30%
  • Vitamin K128%
  • Riboflavin (B2)25%
  • Niacin27%
  • Vitamin B636%
  • Folate (B9)24%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin A16%
  • Vitamin C10%
  • Vitamin E14%
  • Thiamine10%
  • Potassium14%

Watch

20%+ of the daily value

  • Sodium68%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 35 min
  1. 1

    Preheat the oven to 375°F.

  2. 2

    Peel and finely mince the ginger. Rinse and pat dry the tofu, then cut it into 1/2-inch thick slices. Clean the mushrooms and remove the stems.

  3. 3

    In a bowl, whisk together the soy sauce, vinegar, oil, honey, ginger, and garlic. Place the mushrooms in a bowl and add enough of the marinade to evenly coat them. Toss to combine.

  4. 4

    Arrange the tofu in a single layer in a small baking dish. Pour the remaining marinade over the tofu. Transfer the tofu to the oven and roast for 20 minutes.

  5. 5

    Spread the mushrooms out on one or two baking sheets and transfer to the oven. Continue roasting the tofu and the mushrooms until the tofu is nearly dry and well browned and the mushrooms are tender and golden, about 10 to 15 minutes.

  6. 6

    Divide the spinach b serving plates. Drizzle with some of the remaining marinade from the tofu pan. Divide the tofu slices among the plates and top with some of the mushrooms. Serve.

Vitamins & minerals

Amounts for 1 serving (294 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A141 μg
16%
Vitamin C9 mg
10%
Vitamin D0.3 μg
2%
Vitamin E2 mg
14%
Vitamin K154 μg
128%
Thiamine0.1 mg
10%
Riboflavin (B2)0.3 mg
25%
Niacin4 mg
27%
Vitamin B60.5 mg
36%
Folate (B9)95 μg
24%
Vitamin B120 μg
0%
Pantothenic acid1 mg
28%
Choline49 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium270 mg
27%
Iron4 mg
47%
Potassium648 mg
14%
Magnesium94 mg
22%
Phosphorus277 mg
40%
Zinc2 mg
19%
Copper0.4 mg
46%
Manganese1 mg
57%
Selenium16 μg
30%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,688 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose4 g—
Galactose0.4 g—
Glucose6 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.3 μg—
Vitamin D30 μg—

Burning 258 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 49min
    Walking (3.5 mph)
  • 31min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 36min
    Swimming laps

Common questions

How many calories are in Roasted Tofu with Shiitake Mushrooms Over Baby Spinach?

One serving of Roasted Tofu with Shiitake Mushrooms Over Baby Spinach (1 serving) has 258 calories, which works out to 88 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Roasted Tofu with Shiitake Mushrooms Over Baby Spinach high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 22% 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 Tofu with Shiitake Mushrooms Over Baby Spinach keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 28% 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 Tofu with Shiitake Mushrooms Over Baby Spinach?

1554 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Tofu with Shiitake Mushrooms Over Baby Spinach?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all