⏱ 23 min totalTofu Pita Pizza
Per 1 serving · 301 g · 6 ingredients
of a 2,000 cal day
- Protein27g27% of calories
- Carbs42g42% of calories
- Fat14g31% of calories
At a glance
One serving of Tofu Pita Pizza (301 g) has 383 calories, with 27 g of protein, 42 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (55% DV), dietary fiber (25% DV) and Vitamin K (69% DV). Keep an eye on sodium and saturated fat, which provide 30% and 31% of the daily value.
High in
20%+ of the daily value
- Protein55%
- Dietary fiber25%
- Vitamin K69%
- Thiamine25%
- Riboflavin (B2)23%
- Vitamin B628%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin C17%
- Niacin16%
- Vitamin B1218%
- Pantothenic acid16%
- Choline11%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 ½ oz Tofu
½ cup Spinach
4 slice, medium Tomatoes
2 tbsp Parmesan cheese
¼ cup, diced Mozzarella cheese
1 pita, large Whole wheat pita bread
Directions
- 1
Preheat the oven to 400°F.
- 2
Rinse the spinach, place it in a microwave-safe bowl, microwave for 30 seconds, then drain any excess water.
- 3
Drain tofu and crumble or slice.
- 4
Layer the pita with spinach, tofu, tomato slices, and top with both cheeses.
- 5
Bake in the oven for 15 minutes.
Vitamins & minerals
Amounts for 1 serving (301 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 169 μg | 19% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 83 μg | 69% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 86 μg | 22% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 615 mg | 62% |
| Iron | 4 mg | 54% |
| Potassium | 566 mg | 12% |
| Magnesium | 114 mg | 27% |
| Phosphorus | 488 mg | 70% |
| Zinc | 3 mg | 30% |
| Copper | 0.5 mg | 54% |
| Manganese | 2 mg | 85% |
| Selenium | 45 μg | 82% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 81 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,226 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,058 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 3 g | — |
| Retinol | 63 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 383 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Tofu Pita Pizza?
One serving of Tofu Pita Pizza (1 serving) has 383 calories, which works out to 127 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Tofu Pita Pizza high in protein?
It provides a solid 27 g of protein per serving (55% of the 50 g daily value), but protein supplies only 27% 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 Pita Pizza keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 42% 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 Pita Pizza?
686 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tofu Pita Pizza?
3.7 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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