⏱ 45 min totalTofu "Chik'n" Noodle Soup
Per 1 serving · 585 g · 16 ingredients
of a 2,000 cal day
- Protein19g21% of calories
- Carbs56g64% of calories
- Fat5.7g15% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Tofu "Chik'n" Noodle Soup (585 g) has 329 calories, with 19 g of protein, 56 g of carbohydrates and 5.7 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (37% DV), dietary fiber (36% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 78% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Dietary fiber36%
- Vitamin A30%
- Thiamine29%
- Riboflavin (B2)68%
- Niacin26%
Good source of
10–19% of the daily value
- Vitamin K19%
- Pantothenic acid16%
- Calcium18%
- Potassium12%
- Zinc18%
Watch
20%+ of the daily value
- Sodium78%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp Olive oil
2 oz Tofu
¼ tbsp Tamari soy sauce- 🥄¼ tbsp Nutritional yeast
¼ cup chopped Carrots
¼ cup chopped Celery
¼ cup, chopped Onion
½ cloves, minced Garlic
¼ leaf Bay leaf
¼ tsp, ground Thyme
¼ tsp Parsley
1 ½ cup Vegetable broth
2 oz Whole wheat pasta
¼ tbsp Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Press the tofu between paper towels to remove excess moisture, then cut into 1/2-inch cubes.
- 2
Warm half of the olive oil in a large skillet over medium-high heat. Add the tofu in a single layer (cook in batches if needed) and sear until golden and crisp on most sides, about 5 minutes total, turning as needed. Transfer to a bowl.
- 3
Toss the hot tofu with soy sauce, then sprinkle in the nutritional yeast and stir to coat evenly.
- 4
In a large pot, heat the remaining olive oil over medium heat. Add carrots, celery, onion, and garlic; cook, stirring, until the onion softens and lightly browns, about 5 minutes. Stir in bay leaf, thyme, parsley, and a pinch of black pepper.
- 5
Pour in the vegetable broth and bring to a boil. Add the broken angel hair, reduce to a gentle boil, and cook until tender, about 6 minutes. Stir in the tofu (and any coating) and the lemon juice; simmer just until heated through.
- 6
Taste and season with salt and additional black pepper as needed. Remove the bay leaf before serving.
Vitamins & minerals
Amounts for 1 serving (585 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 274 μg | 30% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 22 μg | 19% |
| Thiamine | 0.4 mg | 29% |
| Riboflavin (B2) | 1 mg | 68% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 180 mg | 18% |
| Iron | 4 mg | 48% |
| Potassium | 541 mg | 12% |
| Magnesium | 117 mg | 28% |
| Phosphorus | 253 mg | 36% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 39% |
| Manganese | 2 mg | 97% |
| Selenium | 48 μg | 87% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,113 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,729 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.5 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 329 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Tofu "Chik'n" Noodle Soup?
One serving of Tofu "Chik'n" Noodle Soup (1 serving) has 329 calories, which works out to 56 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Tofu "Chik'n" Noodle Soup high in protein?
It provides a solid 19 g of protein per serving (37% 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 "Chik'n" Noodle Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 64% 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 "Chik'n" Noodle Soup?
1789 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tofu "Chik'n" Noodle Soup?
4.3 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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