⏱ 45 min totalSalt and Pepper Tofu
Per 1 serving · 138 g · 5 ingredients
of a 2,000 cal day
- Protein11g19% of calories
- Carbs17g29% of calories
- Fat13g52% of calories
- ✓ Cholesterol free
At a glance
One serving of Salt and Pepper Tofu (138 g) has 223 calories, with 11 g of protein, 17 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (23% DV), calcium (20% DV) and iron (28% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Calcium20%
- Iron28%
- Phosphorus22%
- Copper28%
- Manganese41%
Good source of
10–19% of the daily value
- Pantothenic acid10%
- Magnesium15%
- Zinc12%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Drain the tofu, cover with paper towels, and press with a heavy pan or other object for 15-30 minutes to remove excess moisture.
- 2
Combine salt, pepper, and cornstarch on a plate or shallow dish.
- 3
Remove the tofu and cut into 1"x1" blocks. Roll in the cornstarch mixture until evenly coated.
- 4
Heat oil in a small pan over medium heat. Add tofu and turn each piece after about 45 seconds to 1 minute until all sides are browned. Remove tofu to a paper towel to absorb excess oil. Cook in batches if needed.
- 5
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (138 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.1 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 0.1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 201 mg | 20% |
| Iron | 2 mg | 28% |
| Potassium | 157 mg | 3% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 157 mg | 22% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 28% |
| Manganese | 1 mg | 41% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 223 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Salt and Pepper Tofu?
One serving of Salt and Pepper Tofu (1 serving) has 223 calories, which works out to 162 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Salt and Pepper Tofu high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 19% 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 Salt and Pepper Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salt and Pepper Tofu?
592 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salt and Pepper Tofu?
0.6 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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