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Nutritional Facts: The Zen of Tofu

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  16 ounces (454g)
firm tofu
3 tablespoons (41g)
sesame oil
1 cup (0g)
miso soup
1 (110g)
onions
1 tablespoon (10g)
potato starch
1 tablespoon (20g)
maple syrup
3 tablespoons (54g)
soy sauce
Total 1 serving
Alanine (g) 1.8 0.0 n/a 0.0 0.0 n/a 0.3 2 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 3.2 0.0 n/a 0.1 0.0 n/a 0.2 4 1
Ash (g) 4.6 0.0 n/a 0.4 0.3 0.1 9.6 15 3
Aspartic acid (g) 4.8 0.0 n/a 0.1 0.1 n/a 0.5 6 1
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 911.8 0.0 n/a 25.3 6.5 20.4 10.8 975 195
Calories 317.5 360.7 n/a 44.0 35.7 52.0 32.4 842 168
Calories (kj) 1,333.7 1,509.2 n/a 182.6 149.3 217.6 135.5 3,528 706
Carbohydrates (g) 7.7 0.0 n/a 10.3 8.3 13.4 3.0 43 9
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 0.0 n/a 0.0 0.0 0.0 0.1 1 0
Cystine (g) 0.1 0.0 n/a 0.0 0.0 n/a 0.1 0 0
Dietary Fiber (g) 4.1 0.0 n/a 1.9 0.6 0.0 0.4 7 1
Folate (mcg) 86.2 0.0 n/a 20.9 2.5 0.0 9.7 119 24
Folate, DFE (mcg) 86.2 0.0 n/a 20.9 2.5 0.0 9.7 119 24
Folate, food (mcg) 86.2 0.0 n/a 20.9 2.5 0.0 9.7 119 24
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 1.4 n/a 0.1 n/a 2 0
Galactose n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 2.2 n/a 0.3 n/a 2 0
Glutamic acid (g) 7.8 0.0 n/a 0.3 0.1 n/a 1.3 9 2
Glycine (g) 1.7 0.0 n/a 0.0 0.0 n/a 0.2 2 0
Histidine (g) 1.0 0.0 n/a 0.0 0.0 n/a 0.1 1 0
Iron (mg) 7.3 0.0 n/a 0.2 0.1 0.0 1.3 9 2
Isoleucine (g) 2.0 0.0 n/a 0.0 0.0 n/a 0.3 2 0
Lactose n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 3.3 0.0 n/a 0.0 0.0 n/a 0.4 4 1
Lysine (g) 2.1 0.0 n/a 0.0 0.0 n/a 0.4 3 1
Magnesium (mg) 167.8 0.0 n/a 11.0 6.5 4.2 21.6 211 42
Maltose n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 2.8 n/a n/a 0.1 0.0 0.6 0.3 4 1
Methionine (g) 0.5 0.0 n/a 0.0 0.0 n/a 0.1 1 0
Monounsaturated Fat (g) 5.6 16.2 n/a 0.0 0.0 0.0 0.0 22 4
Niacin (mg) 0.5 0.0 n/a 0.1 0.4 0.0 2.1 3 1
Pantothenic acid (mg) 0.5 0.0 n/a 0.1 0.0 0.0 0.2 1 0
Phenylalanine (g) 2.0 0.0 n/a 0.0 0.0 n/a 0.3 2 0
Phosphorus (mg) 548.9 0.0 n/a 31.9 16.8 0.4 70.2 668 134
Phytosterols n/a 352.9 n/a 16.5 n/a n/a n/a 369 74
Polyunsaturated Fat (g) 8.1 17.0 n/a 0.0 0.0 0.0 0.0 25 5
Potassium (mg) 671.4 0.0 n/a 160.6 100.1 42.4 114.5 1,089 218
Proline (g) 2.6 0.0 n/a 0.0 0.0 n/a 0.4 3 1
Protein (g) 37.2 0.0 n/a 1.2 0.7 0.0 5.7 45 9
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.3 0.0 n/a 0.0 0.0 0.3 0.1 1 0
Saturated Fat (g) 3.9 5.8 n/a 0.0 0.0 0.0 0.0 10 2
Selenium (mcg) 44.9 0.0 n/a 0.6 0.1 0.1 0.4 46 9
Serine (g) 2.4 0.0 n/a 0.0 0.0 n/a 0.3 3 1
Sodium (mg) 54.4 0.0 n/a 4.4 5.5 2.4 3,016.4 3,083 617
Starch n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose n/a n/a n/a 1.1 n/a 11.7 n/a 13 3
Sugar (g) 2.7 0.0 n/a 4.7 0.4 12.1 0.9 21 4
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.3 0.0 n/a 0.1 0.0 0.0 0.0 0 0
Threonine (g) 1.9 0.0 n/a 0.0 0.0 n/a 0.2 2 0
Tocopherol, alpha (mg) 0.0 0.6 n/a 0.0 0.0 0.0 0.0 1 0
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 n/a n/a n/a 0 0
Total Fat (g) 18.9 40.8 n/a 0.1 0.0 0.0 0.1 60 12
Tryptophan (g) 0.6 0.0 n/a 0.0 0.0 n/a 0.1 1 0
Tyrosine (g) 1.7 0.0 n/a 0.0 0.0 n/a 0.2 2 0
Valine (g) 2.1 0.0 n/a 0.0 0.0 n/a 0.3 2 0
Vitamin A, IU (IU) 0.0 0.0 n/a 2.2 0.0 0.0 0.0 2 0
Vitamin A, RAE (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 0.0 n/a 0.1 0.1 0.0 0.1 1 0
Vitamin C (mg) 0.9 0.0 n/a 8.1 0.4 0.0 0.0 9 2
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Water (g) 385.4 0.0 n/a 98.0 0.7 6.5 35.6 526 105
Zinc (mg) 3.8 0.0 n/a 0.2 0.1 0.3 0.2 5 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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