Nutritional Facts: Best Tofu Pot Pie

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.

  1/4 cup (31g)
flour
1 tablespoon (12g)
nutritional yeast flakes
1 teaspoon (6g)
salt
1/2 teaspoon (2g)
garlic powder
2 cups (252g)
firm tofu
2 tablespoons (27g)
oil
1 cup (160g)
onions
1/2 cup (51g)
celery
2 cups (256g)
carrots
1/2 cup (63g)
flour
1/3 cup (64g)
nutritional yeast flakes
1/4 cup (55g)
oil
2 cups (474g)
water
1 tablespoon (18g)
soy sauce
1 to taste (194g)
pastry crust
Total 1 serving
Alanine (g) 0.1 0.3 0.0 0.0 1.0 0.0 0.0 0.0 0.3 0.2 1.5 0.0 n/a 0.1 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.1 0.2 0.0 0.1 1.8 0.0 0.2 0.0 0.2 0.3 1.3 0.0 n/a 0.1 n/a 4 1
Ash (g) 0.1 0.7 6.0 0.1 2.5 0.0 0.6 0.4 2.5 0.3 3.6 0.0 0.5 3.2 n/a 20 3
Aspartic acid (g) 0.1 0.5 0.0 0.0 2.7 0.0 0.1 0.1 0.5 0.3 2.7 0.0 n/a 0.2 n/a 7 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 4.7 3.6 1.4 1.2 506.5 0.0 36.8 20.2 84.5 9.4 19.2 0.0 14.2 3.6 n/a 705 118
Calories 113.8 39.0 0.0 5.1 176.4 240.4 64.0 8.1 105.0 227.5 207.8 481.8 0.0 10.8 n/a 1,680 280
Calories (kj) 475.9 163.3 0.0 21.5 740.9 1,006.1 265.6 33.8 442.9 951.9 870.2 2,016.0 0.0 45.2 n/a 7,033 1,172
Carbohydrates (g) 23.8 4.9 0.0 1.1 4.3 0.0 14.9 1.5 24.5 47.7 26.4 0.0 0.0 1.0 n/a 150 25
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.0 0.1 0.0 0.0 0.5 0.0 0.1 0.0 0.1 0.1 0.3 0.0 0.0 0.0 n/a 1 0
Cystine (g) 0.1 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.2 0.1 0.3 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 0.8 3.2 0.0 0.1 2.3 0.0 2.7 0.8 7.2 1.7 17.2 0.0 0.0 0.1 n/a 36 6
Folate (mcg) 57.2 280.8 0.0 0.7 47.9 0.0 30.4 18.2 48.6 114.4 1,496.1 0.0 0.0 3.2 n/a 2,098 350
Folate, DFE (mcg) 90.9 280.8 0.0 0.7 47.9 0.0 30.4 18.2 48.6 181.9 1,496.1 0.0 0.0 3.2 n/a 2,199 366
Folate, food (mcg) 9.1 280.8 0.0 0.7 47.9 0.0 30.4 18.2 48.6 18.1 1,496.1 0.0 0.0 3.2 n/a 1,953 326
Folic acid (mcg) 48.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 96.3 0.0 0.0 0.0 0.0 n/a 144 24
Fructose n/a n/a n/a 0.0 n/a n/a 2.1 0.3 1.4 n/a n/a n/a n/a n/a n/a 4 1
Galactose n/a n/a n/a 0.0 n/a n/a 0.0 0.3 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.0 n/a n/a 3.2 0.3 1.5 n/a n/a n/a n/a n/a n/a 5 1
Glutamic acid (g) 1.1 0.8 0.0 0.1 4.3 0.0 0.4 0.0 0.9 2.2 4.1 0.0 n/a 0.4 n/a 14 2
Glycine (g) 0.1 0.2 0.0 0.0 1.0 0.0 0.0 0.0 0.1 0.2 1.2 0.0 n/a 0.1 n/a 3 1
Histidine (g) 0.1 0.1 0.0 0.0 0.6 0.0 0.0 0.0 0.1 0.1 0.6 0.0 n/a 0.0 n/a 2 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.5 0.3 0.0 0.1 4.1 0.0 0.3 0.1 0.8 2.9 1.4 0.0 0.0 0.4 n/a 12 2
Isoleucine (g) 0.1 0.2 0.0 0.0 1.1 0.0 0.0 0.0 0.2 0.2 1.2 0.0 n/a 0.1 n/a 3 1
Lactose n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.2 0.4 0.0 0.0 1.8 0.0 0.0 0.0 0.3 0.4 1.9 0.0 n/a 0.1 n/a 5 1
Lysine (g) 0.1 0.4 0.0 0.0 1.2 0.0 0.1 0.0 0.3 0.1 2.1 0.0 n/a 0.1 n/a 4 1
Magnesium (mg) 6.9 6.5 0.1 1.2 93.2 0.0 16.0 5.6 30.7 13.8 34.5 0.0 4.7 7.2 n/a 220 37
Maltose n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.2 0.0 0.0 0.0 1.6 n/a 0.2 0.1 0.4 0.4 0.2 n/a 0.0 0.1 n/a 3 1
Methionine (g) 0.1 0.1 0.0 0.0 0.3 0.0 0.0 0.0 0.1 0.1 0.4 0.0 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 0.0 0.5 0.0 0.0 3.1 7.5 0.0 0.0 0.0 0.1 2.8 15.0 0.0 0.0 n/a 29 5
Niacin (mg) 1.8 4.8 0.0 0.0 0.3 0.0 0.2 0.2 2.5 3.7 25.7 0.0 0.0 0.7 n/a 40 7
Pantothenic acid (mg) 0.1 1.6 0.0 0.0 0.3 0.0 0.2 0.1 0.7 0.3 8.6 0.0 0.0 0.1 n/a 12 2
Phenylalanine (g) 0.2 0.2 0.0 0.0 1.1 0.0 0.0 0.0 0.2 0.3 1.1 0.0 n/a 0.1 n/a 3 1
Phosphorus (mg) 33.8 76.4 0.0 6.4 304.9 0.0 46.4 12.1 89.6 67.5 407.3 0.0 0.0 23.4 n/a 1,068 178
Phytosterols n/a n/a 0.0 0.1 n/a 263.3 24.0 3.0 n/a n/a n/a 527.6 n/a n/a n/a 818 136
Polyunsaturated Fat (g) 0.1 0.0 0.0 0.0 4.5 14.9 0.0 0.0 0.3 0.3 0.0 29.8 0.0 0.0 n/a 50 8
Potassium (mg) 33.4 114.6 0.5 18.5 373.0 0.0 233.6 131.3 819.2 66.9 610.6 0.0 4.7 38.2 n/a 2,444 407
Proline (g) 0.4 0.2 0.0 0.0 1.4 0.0 0.0 0.0 0.1 0.7 1.1 0.0 n/a 0.1 n/a 4 1
Protein (g) 3.2 4.9 0.0 0.3 20.6 0.0 1.8 0.3 2.4 6.5 25.9 0.0 0.0 1.9 n/a 68 11
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.2 0.5 0.0 0.0 0.2 0.0 0.0 0.0 0.1 0.3 2.6 0.0 0.0 0.0 n/a 4 1
Saturated Fat (g) 0.0 0.1 0.0 0.0 2.2 3.5 0.1 0.0 0.1 0.1 0.6 7.1 0.0 0.0 n/a 14 2
Selenium (mcg) 10.6 0.9 0.0 0.4 24.9 0.0 0.8 0.2 0.3 21.2 5.1 0.0 0.0 0.1 n/a 65 11
Serine (g) 0.2 0.2 0.0 0.0 1.3 0.0 0.0 0.0 0.1 0.3 1.3 0.0 n/a 0.1 n/a 4 1
Sodium (mg) 0.6 6.1 2,325.5 0.9 30.2 0.0 6.4 40.4 176.6 1.3 32.6 0.0 14.2 1,005.5 n/a 3,640 607
Starch n/a n/a n/a n/a n/a n/a 0.0 0.0 3.7 n/a n/a n/a n/a n/a n/a 4 1
Sucrose n/a n/a n/a 0.0 n/a n/a 1.6 0.1 9.2 n/a n/a n/a n/a n/a n/a 11 2
Sugar (g) 0.1 0.0 0.0 0.0 1.5 0.0 6.8 0.9 12.1 0.2 0.0 0.0 0.0 0.3 n/a 22 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 1.3 0.0 0.0 0.2 0.0 0.1 0.0 0.2 0.5 7.0 0.0 0.0 0.0 n/a 10 2
Threonine (g) 0.1 0.2 0.0 0.0 1.0 0.0 0.0 0.0 0.5 0.2 1.3 0.0 n/a 0.1 n/a 3 1
Tocopherol, alpha (mg) 0.0 0.0 0.0 0.0 0.0 3.9 0.0 0.1 1.7 0.0 0.0 7.8 0.0 0.0 n/a 14 2
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.2 n/a n/a n/a n/a n/a 0 0
Total Fat (g) 0.3 0.9 0.0 0.0 10.5 27.2 0.2 0.1 0.6 0.6 4.9 54.5 0.0 0.0 n/a 100 17
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a 0.2 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.1 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.1 0.3 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 0.1 0.1 0.0 0.0 0.9 0.0 0.0 0.0 0.1 0.2 0.7 0.0 n/a 0.1 n/a 2 0
Valine (g) 0.1 0.3 0.0 0.0 1.1 0.0 0.0 0.0 0.2 0.3 1.5 0.0 n/a 0.1 n/a 4 1
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 0.0 0.0 3.2 226.7 42,767.4 0.0 0.0 0.0 0.0 0.0 n/a 42,997 7,166
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 11.1 2,137.6 0.0 0.0 0.0 0.0 0.0 n/a 2,149 358
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.2 0.0 0.0 0.2 0.0 0.2 0.0 0.4 0.0 1.0 0.0 0.0 0.0 n/a 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.5 0.0 11.8 1.6 15.1 0.0 0.2 0.0 0.0 0.0 n/a 29 5
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 3.7 0.6 0.0 0.1 214.1 0.0 142.6 48.2 226.0 7.5 3.2 0.0 473.5 11.9 n/a 1,131 189
Zinc (mg) 0.2 1.0 0.0 0.0 2.1 0.0 0.3 0.1 0.6 0.4 5.1 0.0 0.0 0.1 n/a 10 2

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