⏱ 40 min total

Sticky Sesame Tofu and Broccoli

Name: Sticky Sesame Tofu and Broccoli
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: 4 oz Tofu; 3 tbsp Sesame seeds; ¼ tsp Salt; 1 tbsp Sesame oil; ½ cup chopped Broccoli; ¼ medium Onion; ¼ cup chopped Carrots; 1 cloves, minced Garlic; 1 ½ tbsp Vegetable broth; ¹⁄₁₆ tsp, ground White pepper; ¹⁄₁₆ tsp Crushed red pepper flakes; ¹⁄₁₆ tsp Black pepper; 1 tbsp Tamari soy sauce; ¾ tbsp Brown sugar; ½ medium Scallions

Per 1 serving · 319 g · 15 ingredients

Calories

464

23%
of a 2,000 cal day

Protein
20g
16% of calories
Carbs
27g
22% of calories
Fat
34g
62% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Sticky Sesame Tofu and Broccoli (319 g) has 464 calories, with 20 g of protein, 27 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (40% DV), dietary fiber (24% DV) and Vitamin A (32% DV). Keep an eye on sodium and saturated fat, which provide 75% and 22% of the daily value.

Per 100 g

146cal

low energy density

Protein per 100 cal

4.4g

Net carbs

20g

carbs minus fiber

Fiber

6.7g

11 g sugar

High in

20%+ of the daily value

Protein40%
Dietary fiber24%
Vitamin A32%
Vitamin C53%
Vitamin K57%
Thiamine29%

Good source of

10–19% of the daily value

Niacin18%
Potassium14%

Watch

20%+ of the daily value

Sodium75%
Saturated fat22%

Ingredients

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

Directions

Prep 15 minCook 25 min

1
Drain the tofu and press gently with a towel to remove excess liquid. Cut into 1-inch cubes.
2
In a bowl, mix sesame seeds with half of the salt. Coat the tofu cubes evenly.
3
Heat half of the sesame oil in a large skillet over medium heat. Sear the tofu until golden brown, about 3 minutes per side. Remove and place on a paper towel-lined plate.
4
In the same skillet, sauté the onion and carrot until slightly tender. Add the garlic and broccoli, cooking for another minute.
5
Add the vegetable broth, remaining salt, white pepper, red pepper flakes, and black pepper. Cook until the broccoli is tender, about 5 minutes. Remove from the skillet and set aside.
6
Add the remaining sesame oil, soy sauce, and brown sugar to the skillet. Stir until the sauce reduces and becomes syrupy.
7
Return the broccoli mixture and tofu to the skillet. Stir to combine and cook for 5-7 minutes until the broccoli reaches the desired tenderness.
8
Garnish with sesame seeds and finely chopped green onion before serving.

Vitamins & minerals

Amounts for 1 serving (319 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	285 μg	32%
Vitamin C	47 mg	53%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	68 μg	57%
Thiamine	0.4 mg	29%
Riboflavin (B2)	0.3 mg	20%
Niacin	3 mg	18%
Vitamin B6	0.5 mg	37%
Folate (B9)	94 μg	23%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	20%
Choline	28 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	521 mg	52%
Iron	7 mg	90%
Potassium	649 mg	14%
Magnesium	181 mg	43%
Phosphorus	405 mg	58%
Zinc	4 mg	34%
Copper	1 mg	156%
Manganese	2 mg	82%
Selenium	26 μg	47%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,124 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	2,863 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	0.4 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.4 g	—
Monounsaturated fats	15 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	12 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.4 g	—
Sucrose	8 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 464 calories

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

88min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Sticky Sesame Tofu and Broccoli?

One serving of Sticky Sesame Tofu and Broccoli (1 serving) has 464 calories, which works out to 146 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Sticky Sesame Tofu and Broccoli high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 16% 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 Sticky Sesame Tofu and Broccoli keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 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 Sticky Sesame Tofu and Broccoli?

1731 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sticky Sesame Tofu and Broccoli?

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.

Nutrition Facts

Serving size1 serving (319 g)

Calories464

% Daily Value*

Total fat 34g	44%
Saturated fat 4.5g	22%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,731mg	75%
Total carbohydrate 27g	10%
Dietary fiber 6.7g	24%
Total sugars 11g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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