⏱ 55 min totalTofu Parmigiana
Per 1 serving · 202 g · 11 ingredients
of a 2,000 cal day
- Protein18g25% of calories
- Carbs16g22% of calories
- Fat17g53% of calories
At a glance
One serving of Tofu Parmigiana (202 g) has 283 calories, with 18 g of protein, 16 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (37% DV), riboflavin (b2) (20% DV) and calcium (50% DV). Keep an eye on saturated fat, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Riboflavin (B2)20%
- Calcium50%
- Iron38%
- Phosphorus44%
- Copper31%
Good source of
10–19% of the daily value
- Vitamin E14%
- Vitamin K12%
- Thiamine17%
- Niacin10%
- Vitamin B614%
- Folate (B9)10%
Watch
20%+ of the daily value
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Breadcrumbs
1 tbsp Parmesan cheese
½ tsp, leaves Oregano- 🥄¼ dash Salt
¼ dash Black pepper
3 oz Tofu
½ tbsp Olive oil
⅛ tsp, leaves Basil
½ cloves, minced Garlic
¼ cup Tomato sauce
¼ cup, shredded Mozzarella cheese
Directions
- 1
Preheat the oven to 400°F. Lightly oil an 8-inch square baking pan.
- 2
In a shallow bowl, combine the bread crumbs, half of the Parmesan, half of the oregano, a pinch of salt, and a pinch of black pepper.
- 3
Pat the tofu dry and slice into 1/4-inch slabs. Dredge each slice in the crumb mixture, pressing gently so the coating adheres on all sides.
- 4
Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add coated tofu in a single layer and cook until crisp and golden, 3–4 minutes per side, adding the remaining oil as needed.
- 5
In a bowl, stir together the tomato sauce, basil, minced garlic, and the remaining oregano.
- 6
Spread a thin layer of the sauce in the prepared baking pan. Arrange the browned tofu over it, spoon the remaining sauce on top, then sprinkle with the mozzarella and the remaining Parmesan.
- 7
Bake uncovered at 400°F until the cheese is melted and bubbly and the sauce is hot, about 20 minutes. Let rest 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (202 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 61 μg | 7% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 41 μg | 10% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 499 mg | 50% |
| Iron | 3 mg | 38% |
| Potassium | 378 mg | 8% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 311 mg | 44% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 32% |
| Selenium | 18 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 179 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 8,511 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 46 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0 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 | 0.1 μg | — |
Burning 283 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Tofu Parmigiana?
One serving of Tofu Parmigiana (1 serving) has 283 calories, which works out to 140 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Tofu Parmigiana high in protein?
It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 25% 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 Parmigiana keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 22% 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 Parmigiana?
413 mg per serving.
How much sugar is in Tofu Parmigiana?
3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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