⏱ 20 min totalVegan Panang Curry with Tofu
Per 1 serving · 423 g · 10 ingredients
of a 2,000 cal day
- Protein16g13% of calories
- Carbs34g28% of calories
- Fat33g59% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Panang Curry with Tofu (423 g) has 468 calories, with 16 g of protein, 34 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (32% DV), dietary fiber (30% DV) and Vitamin A (41% DV). Keep an eye on sodium and saturated fat, which provide 29% and 113% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber30%
- Vitamin A41%
- Vitamin C49%
- Thiamine25%
- Vitamin B626%
Good source of
10–19% of the daily value
- Vitamin K16%
- Riboflavin (B2)13%
- Niacin19%
- Pantothenic acid12%
- Potassium18%
- Selenium19%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat113%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Canola oil
1 tbsp Curry paste
½ cup Coconut milk
3 ½ oz Tofu
¼ cup, chunks Pineapple
⅛ pack (2-1/2 lb) Mixed vegetables
1 ¼ tbsp, chopped Basil
¼ tbsp Lemon juice
¼ tsp Granulated sugar- 🥄¼ tsp Salt
Directions
- 1
Heat the canola oil in a pot over medium heat. Add the Panang curry paste and stir well to combine.
- 2
Pour in the coconut milk, ensuring the paste is fully mixed in. Cook for 2 minutes, stirring continuously.
- 3
Add the tofu, mixed vegetables, pineapple chunks, basil, lemon juice, and sugar. Bring to a boil and cook for 3-4 minutes until the vegetables are tender.
- 4
Taste the curry and add salt as needed.
Vitamins & minerals
Amounts for 1 serving (423 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 370 μg | 41% |
| Vitamin C | 44 mg | 49% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 89 μg | 22% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 286 mg | 29% |
| Iron | 7 mg | 88% |
| Potassium | 840 mg | 18% |
| Magnesium | 140 mg | 33% |
| Phosphorus | 330 mg | 47% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 75% |
| Manganese | 2 mg | 99% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 119 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 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 | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 468 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Vegan Panang Curry with Tofu?
One serving of Vegan Panang Curry with Tofu (1 serving) has 468 calories, which works out to 110 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Vegan Panang Curry with Tofu high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 13% 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 Vegan Panang Curry with Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Panang Curry with Tofu?
678 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Panang Curry with Tofu?
5.8 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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