⏱ 90 min total

Tofu Bowls with Spicy Peanut Sauce

Name: Tofu Bowls with Spicy Peanut Sauce
Prep time: 60 min
Cook time: 30 min
Total time: 90 min
Yield: 1 serving
Ingredients: 3 ½ oz Tofu; 1 tsp Canola oil; ½ tbsp Tamari soy sauce; ¼ cloves, minced Garlic; 1 tsp unpacked Brown sugar; ¼ cup Brown rice; ½ tsp Sesame oil; 1 tbsp Peanut butter; ¾ tsp Sriracha; ¼ tsp Tamari soy sauce; ¼ tsp Ginger root; ¾ tbsp Water; 1 cup, whole Snow peas; ½ medium Scallions; ¼ tbsp Sesame seeds

Per 1 serving · 271 g · 15 ingredients

Calories

460

23%
of a 2,000 cal day

Protein
19g
16% of calories
Carbs
51g
43% of calories
Fat
22g
41% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu Bowls with Spicy Peanut Sauce (271 g) has 460 calories, with 19 g of protein, 51 g of carbohydrates and 22 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (38% DV), dietary fiber (20% DV) and Vitamin C (45% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g

170cal

medium energy density

Protein per 100 cal

4.1g

Net carbs

46g

carbs minus fiber

Fiber

5.6g

9 g sugar

High in

20%+ of the daily value

Protein38%
Dietary fiber20%
Vitamin C45%
Vitamin E20%
Vitamin K32%
Thiamine32%

Good source of

10–19% of the daily value

Riboflavin (B2)17%
Folate (B9)19%
Choline12%
Potassium11%

Watch

20%+ of the daily value

Sodium30%

Ingredients

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

Directions

Prep 60 minCook 30 min

1
Press the tofu using a tofu press or between two flat surfaces with a weight on top, using paper towels to absorb the liquid for about 30 minutes.
2
Cook the rice according to package instructions. Once cooked, fluff with a fork and mix in the sesame oil.
3
Slice the pressed tofu into triangles and place in a shallow dish.
4
Combine three-quarters of the canola oil, first portion of soy sauce for tofu marinade, minced garlic, and three-quarters of the brown sugar. Pour over tofu, ensuring all sides are coated. Marinate for 20 minutes, turning occasionally.
5
For the spicy peanut sauce, mix peanut butter, sriracha, remaining soy sauce, grated ginger, remaining brown sugar, and hot water until smooth.
6
Heat a non-stick skillet over medium heat, add remaining canola oil, and cook tofu pieces until browned on all sides.
7
Remove tofu and sauté snap peas in the skillet until bright green and crisp. Remove to prevent overcooking.
8
Assemble bowls with sesame rice, tofu, and snap peas. Drizzle with spicy peanut sauce and garnish with green onions and sesame seeds.

Vitamins & minerals

Amounts for 1 serving (271 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	41 mg	45%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	38 μg	32%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.2 mg	17%
Niacin	6 mg	35%
Vitamin B6	1 mg	46%
Folate (B9)	77 μg	19%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	30%
Choline	69 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	279 mg	28%
Iron	5 mg	57%
Potassium	540 mg	11%
Magnesium	160 mg	38%
Phosphorus	395 mg	56%
Zinc	3 mg	23%
Copper	1 mg	60%
Manganese	3 mg	126%
Selenium	23 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.4 g	—
Alpha carotene	28 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	442 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	10 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	0.4 g	—
Total omega 6	3 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 460 calories

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

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Tofu Bowls with Spicy Peanut Sauce?

One serving of Tofu Bowls with Spicy Peanut Sauce (1 serving) has 460 calories, which works out to 170 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Tofu Bowls with Spicy Peanut Sauce high in protein?

It provides a solid 19 g of protein per serving (38% 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 Tofu Bowls with Spicy Peanut Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 43% 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 Bowls with Spicy Peanut Sauce?

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

How much sugar is in Tofu Bowls with Spicy Peanut Sauce?

9 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 (271 g)

Calories460

% Daily Value*

Total fat 22g	28%
Saturated fat 3.6g	18%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 689mg	30%
Total carbohydrate 51g	19%
Dietary fiber 5.6g	20%
Total sugars 9g
Protein 19g

* 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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