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Sticky Tofu with Soba Noodles⏱ 50 min total
Recipes

Sticky Tofu with Soba Noodles

Per 1 serving · 289 g · 12 ingredients

Calories
500
25%
of a 2,000 cal day
  • Protein
    20g
    15% of calories
  • Carbs
    65g
    50% of calories
  • Fat
    21g
    35% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Sticky Tofu with Soba Noodles (289 g) has 500 calories, with 20 g of protein, 65 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (40% DV), Vitamin K (20% DV) and thiamine (34% DV). Keep an eye on sodium, which provides 54% of the daily value.

Per 100 g
173cal
medium energy density
Protein per 100 cal
4g
Net carbs
62g
carbs minus fiber
Fiber
3.2g
15 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Vitamin K20%
  • Thiamine34%
  • Riboflavin (B2)24%
  • Vitamin B624%
  • Calcium34%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin E16%
  • Niacin16%
  • Folate (B9)18%
  • Pantothenic acid16%
  • Potassium10%

Watch

20%+ of the daily value

  • Sodium54%

Ingredients

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

Directions

Prep 25 minCook 25 min
  1. 1

    Use a peeler to cut thin ribbons from the cucumber, place in a bowl, and set aside.

  2. 2

    Drain and press tofu with paper towels to remove excess moisture. Cut into 1-inch cubes.

  3. 3

    In a saucepan, gently heat the vinegar, sugar, salt, and water over medium heat for 3-5 minutes until the sugar dissolves. Pour over the cucumber ribbons and refrigerate to pickle.

  4. 4

    Cook the noodles according to package instructions, then drain and rinse with cold water.

  5. 5

    Heat two-thirds of the oil in a large non-stick frying pan over medium heat. Add the tofu cubes and fry for 7-10 minutes, turning halfway, until golden brown. Remove and drain on paper towels.

  6. 6

    In a small bowl, whisk together the maple syrup and miso. Spread sesame seeds on a plate. Brush the tofu with the sauce, coat with sesame seeds, sprinkle with salt, and keep warm.

  7. 7

    Return the frying pan to heat, toss noodles with remaining oil, leftover sauce, and 1 tablespoon of pickling liquid (for original 4-serving recipe, scale down if preparing less). Cook for 3 minutes until warmed.

  8. 8

    Divide the noodles among bowls and top with tofu, cucumber ribbons, and sliced scallions.

Vitamins & minerals

Amounts for 1 serving (289 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A5 μg
1%
Vitamin C2 mg
2%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K24 μg
20%
Thiamine0.4 mg
34%
Riboflavin (B2)0.3 mg
24%
Niacin3 mg
16%
Vitamin B60.3 mg
24%
Folate (B9)71 μg
18%
Vitamin B120 μg
0%
Pantothenic acid1 mg
16%
Choline45 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium338 mg
34%
Iron5 mg
63%
Potassium459 mg
10%
Magnesium139 mg
33%
Phosphorus360 mg
51%
Zinc3 mg
29%
Copper1 mg
90%
Manganese2 mg
88%
Selenium14 μg
26%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene4 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene56 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.5 μg—
Fructose1 g—
Galactose0 g—
Glucose0.5 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0.3 g—
Sucrose12 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 62 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 500 calories

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

  • 95min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Sticky Tofu with Soba Noodles?

One serving of Sticky Tofu with Soba Noodles (1 serving) has 500 calories, which works out to 173 calories per 100 g. That is about 25% of a 2,000-calorie day.

Are Sticky Tofu with Soba Noodles high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 15% 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.

Are Sticky Tofu with Soba Noodles keto-friendly?

It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 50% 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 Tofu with Soba Noodles?

1251 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sticky Tofu with Soba Noodles?

15 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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