⏱ 45 min totalTofu Stroganoff
Per 1 serving · 257 g · 10 ingredients
of a 2,000 cal day
- Protein24g25% of calories
- Carbs48g51% of calories
- Fat10g24% of calories
At a glance
One serving of Tofu Stroganoff (257 g) has 368 calories, with 24 g of protein, 48 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (47% DV), thiamine (60% DV) and riboflavin (b2) (36% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Thiamine60%
- Riboflavin (B2)36%
- Niacin41%
- Vitamin B620%
- Folate (B9)41%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin B1218%
- Choline11%
- Potassium10%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Egg noodles
3 oz Tofu
¼ medium Onion
⅛ tbsp Dill
½ cup, pieces or slices White mushrooms
1 ½ oz Cottage cheese
¼ tbsp Sour cream
¼ tbsp Tamari soy sauce
⅛ tbsp Olive oil
¼ cloves, minced Garlic
Directions
- 1
Cook the egg noodles according to package directions.
- 2
Drain and dice the tofu, then press dry with paper towels. Slice the onions and mushrooms, mince the garlic, and chop the fresh dill.
- 3
Heat olive oil in a skillet over medium heat. Sauté the tofu for 5 minutes on each side until lightly browned, then set aside. Add onions to the skillet and cook until tender. Mix in mushrooms, garlic, and soy sauce, cooking until heated through.
- 4
In a bowl, combine cottage cheese, sour cream, and dill. Stir this mixture into the skillet. Return the tofu to the skillet and continue cooking until heated through.
- 5
Serve the tofu mixture over the cooked noodles and enjoy!
Vitamins & minerals
Amounts for 1 serving (257 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 1 mg | 60% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 7 mg | 41% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 162 μg | 41% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 208 mg | 21% |
| Iron | 4 mg | 53% |
| Potassium | 456 mg | 10% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 358 mg | 51% |
| Zinc | 2 mg | 22% |
| Copper | 0.4 mg | 49% |
| Manganese | 1 mg | 53% |
| Selenium | 63 μg | 115% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 18 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 368 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 44minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Tofu Stroganoff?
One serving of Tofu Stroganoff (1 serving) has 368 calories, which works out to 143 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Tofu Stroganoff high in protein?
It provides a solid 24 g of protein per serving (47% 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 Stroganoff keto-friendly?
It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 51% 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 Stroganoff?
449 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tofu Stroganoff?
4.6 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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