⏱ 30 min totalTofu Curry
Per 1 serving · 309 g · 9 ingredients
of a 2,000 cal day
- Protein14g14% of calories
- Carbs51g49% of calories
- Fat17g37% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Tofu Curry (309 g) has 395 calories, with 14 g of protein, 51 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (29% DV), Vitamin C (50% DV) and thiamine (36% DV). Keep an eye on saturated fat, which provides 48% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Vitamin C50%
- Thiamine36%
- Vitamin B629%
- Folate (B9)41%
- Calcium26%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin K11%
- Riboflavin (B2)14%
- Niacin19%
- Pantothenic acid17%
- Potassium12%
Watch
20%+ of the daily value
- Saturated fat48%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup White rice
½ tsp Canola oil
½ small Onion
½ tbsp Curry paste
3 tbsp Coconut milk
3 ½ oz Tofu
½ cup, pieces Green beans
½ pepper Red chili pepper
½ tsp Spearmint
Directions
- 1
Cook the rice according to package directions.
- 2
Heat the oil in a skillet over medium-high heat. Add the chopped onion and curry paste and cook, stirring, until fragrant, about 1 minute. Stir in the coconut milk and bring to a gentle simmer.
- 3
Add the tofu and green beans and simmer, stirring occasionally, until the beans are crisp-tender and the tofu is heated through, 6–8 minutes.
- 4
Serve the curry over the cooked rice and garnish with the sliced chili and fresh spearmint.
Vitamins & minerals
Amounts for 1 serving (309 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 30 μg | 3% |
| Vitamin C | 45 mg | 50% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 163 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 47 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 262 mg | 26% |
| Iron | 6 mg | 77% |
| Potassium | 575 mg | 12% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 262 mg | 37% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 51% |
| Manganese | 2 mg | 71% |
| Selenium | 17 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 43 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 310 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 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 | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 395 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Tofu Curry?
One serving of Tofu Curry (1 serving) has 395 calories, which works out to 128 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Tofu Curry high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 14% 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 Curry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 49% 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 Curry?
28 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Tofu Curry?
5 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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