⏱ 20 min total

Tofu and Veggies in Peanut Sauce

Name: Tofu and Veggies in Peanut Sauce
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ tbsp Canola oil; 4 oz Tofu; ¼ bunch Broccoli; ¼ cup, pieces or slices White mushrooms; ¼ small Red bell pepper; 2 tbsp Peanut butter; 2 tbsp Water; ½ tbsp Rice wine vinegar; ½ tbsp Tamari soy sauce; 1 tsp Molasses; ¼ pinch Cayenne pepper

Per 1 serving · 390 g · 11 ingredients

Calories

390

20%
of a 2,000 cal day

Protein
22g
21% of calories
Carbs
27g
25% of calories
Fat
25g
54% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu and Veggies in Peanut Sauce (390 g) has 390 calories, with 22 g of protein, 27 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (45% DV), dietary fiber (26% DV) and Vitamin C (178% DV). Keep an eye on sodium and saturated fat, which provide 25% and 23% of the daily value.

Per 100 g

100cal

low energy density

Protein per 100 cal

5.7g

Net carbs

19g

carbs minus fiber

Fiber

7.2g

13 g sugar

High in

20%+ of the daily value

Protein45%
Dietary fiber26%
Vitamin C178%
Vitamin E35%
Vitamin K132%
Thiamine20%

Good source of

10–19% of the daily value

Choline16%

Watch

20%+ of the daily value

Sodium25%
Saturated fat23%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Chop the broccoli and red bell pepper, slice the mushrooms, and cube the tofu.
2
Heat the oil in a large skillet or wok over medium-high heat. Sauté the broccoli, red bell pepper, mushrooms, and tofu for 5 minutes.
3
In a small bowl, combine the peanut butter, hot water, vinegar, soy sauce, molasses, and cayenne pepper.
4
Pour the mixture over the vegetables and tofu, then simmer for 3 to 5 minutes until the vegetables are tender-crisp.

Vitamins & minerals

Amounts for 1 serving (390 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	78 μg	9%
Vitamin C	160 mg	178%
Vitamin D	0 μg	0%
Vitamin E	5 mg	35%
Vitamin K	158 μg	132%
Thiamine	0.2 mg	20%
Riboflavin (B2)	0.4 mg	33%
Niacin	7 mg	41%
Vitamin B6	1 mg	45%
Folate (B9)	158 μg	40%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	35%
Choline	89 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	334 mg	33%
Iron	4 mg	52%
Potassium	1,045 mg	22%
Magnesium	152 mg	36%
Phosphorus	379 mg	54%
Zinc	3 mg	23%
Copper	1 mg	56%
Manganese	2 mg	76%
Selenium	19 μg	35%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	42 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	869 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	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.3 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.3 g	—
Methionine	0.2 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	5 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 390 calories

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

74min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Tofu and Veggies in Peanut Sauce?

One serving of Tofu and Veggies in Peanut Sauce (1 serving) has 390 calories, which works out to 100 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Tofu and Veggies in Peanut Sauce high in protein?

It provides a solid 22 g of protein per serving (45% of the 50 g daily value), but protein supplies only 21% 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 Tofu and Veggies in Peanut Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu and Veggies in Peanut Sauce?

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

How much sugar is in Tofu and Veggies in Peanut Sauce?

13 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 (390 g)

Calories390

% Daily Value*

Total fat 25g	32%
Saturated fat 4.6g	23%
Trans fat 0.1g
Cholesterol 0mg	0%
Sodium 576mg	25%
Total carbohydrate 27g	10%
Dietary fiber 7.2g	26%
Total sugars 13g
Protein 22g

* 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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