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Tofu Dengaku⏱ 30 min total
Recipes

Tofu Dengaku

Per 1 serving · 154 g · 5 ingredients

Calories
169
9%
of a 2,000 cal day
  • Protein
    13g
    29% of calories
  • Carbs
    16g
    36% of calories
  • Fat
    6.7g
    35% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Tofu Dengaku (154 g) has 169 calories, with 13 g of protein, 16 g of carbohydrates and 6.7 g of fat. Most of its energy comes from carbs (36% of calories). It is high in protein (25% DV), calcium (25% DV) and iron (32% DV). Keep an eye on sodium, which provides 42% of the daily value.

Per 100 g
110cal
low energy density
Protein per 100 cal
7.4g
Net carbs
13g
carbs minus fiber
Fiber
2.5g
8.6 g sugar

High in

20%+ of the daily value

  • Protein25%
  • Calcium25%
  • Iron32%
  • Phosphorus26%
  • Copper43%
  • Manganese41%

Good source of

10–19% of the daily value

  • Riboflavin (B2)11%
  • Magnesium14%
  • Zinc15%

Watch

20%+ of the daily value

  • Sodium42%

Ingredients

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

Directions

Prep 15 minCook 15 min
  1. 1

    Preheat the broiler.

  2. 2

    Drain and pat the tofu dry with paper towels, then wrap in fresh paper towels and place in a microwave-safe dish. Microwave on high for 30 seconds, pour off any liquid, and rewrap in fresh paper towels. Repeat microwaving 1 or 2 more times until the tofu feels firmer.

  3. 3

    In a small saucepan, combine miso, sugar, and sake, adding water to thin if necessary. Cook over medium-high heat, stirring until bubbling and glossy, about 1 to 3 minutes.

  4. 4

    Cut the tofu in half horizontally and then into 6 squares per half.

  5. 5

    Place the tofu squares on a foil-lined broiler pan, cut sides up, and broil about 2 inches from the heat until a crust forms, 1 to 2 minutes. Remove from the oven and spread each square with about 3/4 teaspoon of the miso mixture. Broil again until the tops are bubbling and starting to color, 1 to 2 minutes.

  6. 6

    Transfer the tofu to a plate and sprinkle with sesame seeds.

Vitamins & minerals

Amounts for 1 serving (154 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1 μg
0%
Vitamin C0.2 mg
0%
Vitamin D0 μg
0%
Vitamin E0 mg
0%
Vitamin K10 μg
9%
Thiamine0.1 mg
8%
Riboflavin (B2)0.1 mg
11%
Niacin0.4 mg
2%
Vitamin B60.1 mg
9%
Folate (B9)27 μg
7%
Vitamin B120 μg
1%
Pantothenic acid0.2 mg
4%
Choline51 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium250 mg
25%
Iron3 mg
32%
Potassium227 mg
5%
Magnesium57 mg
14%
Phosphorus183 mg
26%
Zinc2 mg
15%
Copper0.4 mg
43%
Manganese1 mg
41%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene13 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose2 g—
Galactose0 g—
Glucose0 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose6 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 169 calories

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

  • 32min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Tofu Dengaku?

One serving of Tofu Dengaku (1 serving) has 169 calories, which works out to 110 calories per 100 g. That is about 8.5% of a 2,000-calorie day.

Is Tofu Dengaku high in protein?

It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 29% 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 Dengaku keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 36% 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 Dengaku?

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

How much sugar is in Tofu Dengaku?

8.6 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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