⏱ 110 min total

Tofu Bolognese

Name: Tofu Bolognese
Prep time: 20 min
Cook time: 90 min
Total time: 110 min
Yield: 1 serving
Ingredients: 3 ½ oz Tofu; ½ tbsp Olive oil; ¼ medium Onion; 1 stalk, medium Celery; ½ medium Carrots; ¼ tsp Salt; 1 tbsp Tamari soy sauce; 1 tbsp Brown sugar; 1 cloves, minced Garlic; ½ tbsp, leaves Basil; ½ tbsp, leaves Oregano; ⅛ tsp Crushed red pepper flakes; 2 cup Tomatoes; ¼ dash Black pepper; 2 oz Whole wheat pasta

Per 1 serving · 775 g · 15 ingredients

Calories

490

25%
of a 2,000 cal day

Protein
24g
18% of calories
Carbs
80g
60% of calories
Fat
13g
22% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu Bolognese (775 g) has 490 calories, with 24 g of protein, 80 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (47% DV), dietary fiber (72% DV) and Vitamin A (40% DV). Keep an eye on sodium, which provides 96% of the daily value.

Per 100 g

63cal

low energy density

Protein per 100 cal

4.8g

Net carbs

60g

carbs minus fiber

Fiber

20g

25 g sugar

High in

20%+ of the daily value

Protein47%
Dietary fiber72%
Vitamin A40%
Vitamin C74%
Vitamin E30%
Vitamin K52%

Good source of

10–19% of the daily value

Choline13%

Watch

20%+ of the daily value

Sodium96%

Ingredients

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

Directions

Prep 20 minCook 90 min

1
Grind the pressed tofu using a food processor or mash it with a fork. Set aside.
2
Heat olive oil in a large saucepan over medium-high heat. Add the finely chopped onion, diced celery, diced carrots, and salt. Cook until the vegetables begin to soften, about 15 minutes, adding more oil if necessary.
3
Add the ground tofu, soy sauce, brown sugar, minced garlic, basil, oregano, crushed red pepper flakes, and diced tomatoes to the saucepan. Bring to a boil, then simmer gently, stirring and scraping the bottom of the pan regularly, for 45 minutes.
4
Uncover and continue cooking for 30 minutes or until the sauce thickens. Season with salt and pepper to taste.
5
While the sauce finishes cooking, prepare the pasta according to the package directions.
6
Serve the tofu bolognese over the cooked pasta.

Vitamins & minerals

Amounts for 1 serving (775 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	361 μg	40%
Vitamin C	67 mg	74%
Vitamin D	0 μg	0%
Vitamin E	5 mg	30%
Vitamin K	62 μg	52%
Thiamine	3 mg	265%
Riboflavin (B2)	0.4 mg	30%
Niacin	8 mg	48%
Vitamin B6	1 mg	66%
Folate (B9)	125 μg	31%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	28%
Choline	74 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	477 mg	48%
Iron	9 mg	109%
Potassium	1,536 mg	33%
Magnesium	197 mg	47%
Phosphorus	410 mg	59%
Zinc	3 mg	29%
Copper	1 mg	77%
Manganese	3 mg	135%
Selenium	56 μg	101%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,062 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	3,830 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	27 μg	—
Fructose	7 g	—
Galactose	0.2 g	—
Glucose	7 g	—
Glutamic acid	7 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	12,182 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.5 g	—
Sucrose	10 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 490 calories

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

93min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Tofu Bolognese?

One serving of Tofu Bolognese (1 serving) has 490 calories, which works out to 63 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Tofu Bolognese high in protein?

It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 18% 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 Bolognese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 60% 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 Bolognese?

2214 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tofu Bolognese?

25 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 (775 g)

Calories490

% Daily Value*

Total fat 13g	17%
Saturated fat 2.1g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 2,214mg	96%
Total carbohydrate 80g	29%
Dietary fiber 20g	72%
Total sugars 25g
Protein 24g

* 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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