⏱ 25 min total

Stir-Fried Tofu with Broccoli and Cashews

Name: Stir-Fried Tofu with Broccoli and Cashews
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 6 oz Tofu; 1 cup, chopped or diced Broccoli; ⅛ cup Cashews; 1 tbsp Soy sauce; ½ tsp Sesame oil; ½ tbsp Canola oil

Per 1 serving · 301 g · 6 ingredients

Calories

334

17%
of a 2,000 cal day

Protein
21g
23% of calories
Carbs
15g
16% of calories
Fat
24g
61% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Stir-Fried Tofu with Broccoli and Cashews (301 g) has 334 calories, with 21 g of protein, 15 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (42% DV), Vitamin C (88% DV) and Vitamin K (83% DV). Keep an eye on sodium, which provides 40% of the daily value.

Per 100 g

111cal

low energy density

Protein per 100 cal

6.3g

Net carbs

10g

carbs minus fiber

Fiber

4.5g

3.6 g sugar

High in

20%+ of the daily value

Protein42%
Vitamin C88%
Vitamin K83%
Vitamin B628%
Folate (B9)24%
Calcium39%

Good source of

10–19% of the daily value

Dietary fiber16%
Vitamin E16%
Thiamine18%
Riboflavin (B2)18%
Pantothenic acid18%
Choline12%

Watch

20%+ of the daily value

Sodium40%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Heat both of the oils in a large skillet over medium-high heat.
2
Add the cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
3
In the same skillet, add the broccoli florets. Stir-fry for 3-4 minutes until the broccoli is bright green and tender-crisp.
4
Return the tofu to the skillet and add the soy sauce. Stir to combine and cook for another 2 minutes.
5
Add the cashews to the skillet and stir-fry for an additional 1-2 minutes until everything is heated through.
6
Serve the stir-fried tofu with broccoli and cashews hot, with additional soy sauce if desired.

Vitamins & minerals

Amounts for 1 serving (301 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	27 μg	3%
Vitamin C	79 mg	88%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	100 μg	83%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.2 mg	18%
Niacin	1 mg	8%
Vitamin B6	0.4 mg	28%
Folate (B9)	94 μg	24%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	18%
Choline	67 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	395 mg	39%
Iron	5 mg	59%
Potassium	712 mg	15%
Magnesium	143 mg	34%
Phosphorus	392 mg	56%
Zinc	3 mg	26%
Copper	1 mg	87%
Manganese	2 mg	72%
Selenium	23 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	22 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	318 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 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.5 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.2 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.3 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 334 calories

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

63min
Walking (3.5 mph)
40min
Cycling (moderate)
28min
Running (6 mph)
47min
Swimming laps

Common questions

How many calories are in Stir-Fried Tofu with Broccoli and Cashews?

One serving of Stir-Fried Tofu with Broccoli and Cashews (1 serving) has 334 calories, which works out to 111 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Stir-Fried Tofu with Broccoli and Cashews high in protein?

It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 23% 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 Stir-Fried Tofu with Broccoli and Cashews keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Stir-Fried Tofu with Broccoli and Cashews?

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

How much sugar is in Stir-Fried Tofu with Broccoli and Cashews?

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

Nutrition Facts

Serving size1 serving (301 g)

Calories334

% Daily Value*

Total fat 24g	31%
Saturated fat 3.6g	18%
Trans fat 0.1g
Cholesterol 0mg	0%
Sodium 930mg	40%
Total carbohydrate 15g	5%
Dietary fiber 4.5g	16%
Total sugars 3.6g
Protein 21g

* 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

More recipes

View all