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    Nutritional Facts: 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 large (369g)
    potatoes
    1 large (72g)
    carrots
    1 1/4 cups (0g)
    vegetable stock
    2 tablespoons (36g)
    tamari
    1 tablespoon (8g)
    cornstarch
    2 tablespoons (29g)
    water
    1 tablespoon (14g)
    olive oil
    1 medium (110g)
    onions
    1 lb (454g)
    firm tofu
    1 to taste (0g)
    salt & freshly ground black pepper
    2/3 cup (89g)
    frozen peas
    1/3 cup (55g)
    frozen corn
    2 1/2 cups (313g)
    unbleached all-purpose flour
    1/2 teaspoon (3g)
    salt
    2/3 cup (145g)
    canola oil
    4 tablespoons (59g)
    ice water
    Total 1 serving
    Alanine (g) 0.2 0.1 n/a 0.2 0.0 n/a 0.0 0.0 1.8 n/a 0.2 0.2 1.0 0.0 n/a n/a 4 1
    Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.4 0.1 n/a 0.1 0.0 n/a 0.0 0.1 3.3 n/a 0.4 0.1 1.3 0.0 n/a n/a 6 1
    Ash (g) 4.0 0.7 n/a 6.4 0.0 0.0 0.0 0.4 4.6 n/a 0.7 0.3 1.5 3.0 0.0 0.1 22 5
    Aspartic acid (g) 1.7 0.1 n/a 0.3 0.0 n/a 0.0 0.1 4.8 n/a 0.4 0.1 1.4 0.0 n/a n/a 9 2
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 600.5 n/a 601 150
    Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 44.3 23.8 n/a 7.2 0.2 0.9 0.1 25.3 912.5 n/a 19.7 2.2 46.9 0.7 0.0 1.8 1,085 271
    Calories 284.1 29.5 n/a 21.6 30.5 0.0 119.3 44.0 317.8 n/a 68.8 48.4 1,137.5 0.0 1,285.4 0.0 3,387 847
    Calories (kj) 1,184.5 124.6 n/a 90.4 127.5 0.0 499.4 182.6 1,334.8 n/a 287.8 202.7 4,759.4 0.0 5,378.6 0.0 14,172 3,543
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 350.4 n/a 350 88
    Carbohydrates (g) 64.5 6.9 n/a 2.0 7.3 0.0 0.0 10.3 7.7 n/a 12.2 11.4 238.5 0.0 0.0 0.0 361 90
    Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Copper (mg) 0.4 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1.0 n/a 0.1 0.0 0.5 0.0 0.0 0.0 2 1
    Cystine (g) 0.1 0.1 n/a 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.7 0.0 n/a n/a 1 0
    Dietary Fiber (g) 8.1 2.0 n/a 0.3 0.1 0.0 0.0 1.9 4.1 n/a 4.0 1.3 8.4 0.0 0.0 0.0 30 8
    Folate (mcg) 59.0 13.7 n/a 6.5 0.0 0.0 0.0 20.9 86.3 n/a 47.4 19.8 571.9 0.0 0.0 0.0 825 206
    Folate, DFE (mcg) 59.0 13.7 n/a 6.5 0.0 0.0 0.0 20.9 86.3 n/a 47.4 19.8 909.4 0.0 0.0 0.0 1,163 291
    Folate, food (mcg) 59.0 13.7 n/a 6.5 0.0 0.0 0.0 20.9 86.3 n/a 47.4 19.8 90.6 0.0 0.0 0.0 344 86
    Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 481.3 0.0 0.0 0.0 481 120
    Fructose (g) 1.0 0.4 n/a n/a n/a n/a n/a 1.4 n/a n/a 0.2 n/a n/a n/a n/a n/a 3 1
    Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Glucose (dextrose) (g) 1.2 0.4 n/a n/a n/a n/a n/a 2.2 n/a n/a 0.1 n/a n/a n/a n/a n/a 4 1
    Glutamic acid (g) 1.3 0.3 n/a 0.9 0.0 n/a 0.0 0.3 7.8 n/a 0.6 0.3 10.9 0.0 n/a n/a 22 6
    Glycine (g) 0.2 0.0 n/a 0.2 0.0 n/a 0.0 0.0 1.7 n/a 0.2 0.1 1.2 0.0 n/a n/a 4 1
    Histidine (g) 0.1 0.0 n/a 0.1 0.0 n/a 0.0 0.0 1.0 n/a 0.1 0.0 0.7 0.0 n/a n/a 2 1
    Iron (mg) 2.9 0.2 n/a 0.9 0.0 0.0 0.1 0.2 7.3 n/a 1.4 0.2 14.5 0.0 0.0 0.0 28 7
    Isoleucine (g) 0.2 0.1 n/a 0.2 0.0 n/a 0.0 0.0 2.0 n/a 0.2 0.1 1.1 0.0 n/a n/a 4 1
    Lactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Leucine (g) 0.4 0.1 n/a 0.3 0.0 n/a 0.0 0.0 3.3 n/a 0.3 0.2 2.2 0.0 n/a n/a 7 2
    Lysine (g) 0.4 0.1 n/a 0.3 0.0 n/a 0.0 0.0 2.1 n/a 0.3 0.1 0.7 0.0 n/a n/a 4 1
    Magnesium (mg) 84.9 8.6 n/a 14.4 0.2 0.3 0.0 11.0 168.0 n/a 23.2 9.9 68.8 0.0 0.0 0.6 390 97
    Maltose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
    Manganese (mg) 0.6 0.1 n/a 0.2 0.0 0.0 0.0 0.1 2.8 n/a 0.3 0.1 2.1 0.0 0.0 0.0 6 2
    Methionine (g) 0.1 0.0 n/a 0.1 0.0 n/a 0.0 0.0 0.5 n/a 0.1 0.0 0.6 0.0 n/a n/a 1 0
    Monounsaturated Fat (g) 0.0 0.0 n/a 0.0 0.0 0.0 9.8 0.0 5.6 n/a 0.0 0.1 0.3 0.0 92.0 0.0 108 27
    Niacin (mg) 3.9 0.7 n/a 1.4 0.0 0.0 0.0 0.1 0.5 n/a 1.5 0.9 18.5 0.0 0.0 0.0 28 7
    Pantothenic acid (mg) 1.1 0.2 n/a 0.1 0.0 0.0 0.0 0.1 0.5 n/a 0.5 0.2 1.4 0.0 0.0 0.0 4 1
    Phenylalanine (g) 0.3 0.0 n/a 0.2 0.0 n/a 0.0 0.0 2.0 n/a 0.2 0.1 1.6 0.0 n/a n/a 4 1
    Phosphorus (mg) 210.3 25.2 n/a 46.8 1.0 0.0 0.0 31.9 549.3 n/a 73.3 37.9 337.5 0.0 0.0 0.0 1,313 328
    Phytosterols (mg) 18.5 n/a n/a n/a n/a n/a 29.8 16.5 n/a n/a n/a n/a n/a 0.0 n/a n/a 65 16
    Polyunsaturated Fat (g) 0.2 0.1 n/a 0.0 0.0 0.0 1.4 0.0 8.1 n/a 0.2 0.2 1.3 0.0 40.9 0.0 52 13
    Potassium (mg) 1,553.5 230.4 n/a 76.3 0.2 0.3 0.1 160.6 671.9 n/a 136.7 115.4 334.4 0.2 0.0 0.6 3,281 820
    Proline (g) 0.2 0.0 n/a 0.3 0.0 n/a 0.0 0.0 2.6 n/a 0.1 0.2 3.7 0.0 n/a n/a 7 2
    Protein (g) 7.5 0.7 n/a 3.8 0.0 0.0 0.0 1.2 37.2 n/a 4.7 1.7 32.3 0.0 0.0 0.0 89 22
    Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.1 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.3 n/a 0.1 0.0 1.5 0.0 0.0 0.0 2 1
    Saturated Fat (g) 0.1 0.0 n/a 0.0 0.0 0.0 1.9 0.0 3.9 n/a 0.1 0.1 0.5 0.0 10.7 0.0 17 4
    Selenium (mcg) 1.1 0.1 n/a 0.3 0.2 0.0 0.0 0.6 44.9 n/a 1.7 0.4 105.9 0.0 0.0 0.0 155 39
    Serine (g) 0.3 0.0 n/a 0.2 0.0 n/a 0.0 0.0 2.4 n/a 0.2 0.1 1.6 0.0 n/a n/a 5 1
    Sodium (mg) 22.1 49.7 n/a 2,011.0 0.7 0.9 0.3 4.4 54.5 n/a 96.5 1.6 6.3 1,162.7 0.0 1.8 3,412 853
    Starch (g) 57.0 1.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 3.7 n/a n/a n/a n/a n/a 62 15
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.4 n/a 4 1
    Sucrose (g) 0.6 2.6 n/a n/a n/a n/a n/a 1.1 n/a n/a 4.1 n/a n/a n/a n/a n/a 8 2
    Sugar (g) 2.9 3.4 n/a 0.6 0.0 0.0 0.0 4.7 2.7 n/a 4.5 n/a 0.8 0.0 0.0 0.0 20 5
    Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.3 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.3 n/a 0.2 0.0 2.5 0.0 0.0 0.0 3 1
    Threonine (g) 0.2 0.1 n/a 0.1 0.0 n/a 0.0 0.0 1.9 n/a 0.2 0.1 0.9 0.0 n/a n/a 4 1
    Tocopherol, alpha (mg) 0.0 0.5 n/a 0.0 0.0 0.0 1.9 0.0 0.0 n/a 0.0 n/a 0.7 0.0 25.4 0.0 29 7
    Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.4 n/a 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 1.4 n/a 1 0
    Tocopherol, gamma (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.1 0.0 n/a n/a 0.7 n/a 3.9 n/a 39.8 n/a 44 11
    Total Fat (g) 0.3 0.2 n/a 0.0 0.0 0.0 13.5 0.1 18.9 n/a 0.4 0.4 3.1 0.0 145.4 0.0 182 46
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    TransFatty acids 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 n/a 0.6 n/a 1 0
    Tryptophan (g) 0.1 0.0 n/a 0.1 0.0 n/a 0.0 0.0 0.6 n/a 0.0 0.0 0.4 0.0 n/a n/a 1 0
    Tyrosine (g) 0.2 0.0 n/a 0.1 0.0 n/a 0.0 0.0 1.7 n/a 0.1 0.1 1.0 0.0 n/a n/a 3 1
    Valine (g) 0.4 0.0 n/a 0.2 0.0 n/a 0.0 0.0 2.1 n/a 0.2 0.1 1.3 0.0 n/a n/a 4 1
    Vitamin A, IU (IU) 7.4 12,028.3 n/a 0.0 0.0 0.0 0.0 2.2 0.0 n/a 1,839.4 0.0 6.3 0.0 0.0 0.0 13,884 3,471
    Vitamin A, RAE (mcg) 0.0 601.2 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 92.1 0.0 0.0 0.0 0.0 0.0 693 173
    Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 1.1 0.1 n/a 0.1 0.0 0.0 0.0 0.1 0.3 n/a 0.1 0.1 0.1 0.0 0.0 0.0 2 1
    Vitamin C (mg) 72.7 4.2 n/a 0.0 0.0 0.0 0.0 8.1 0.9 n/a 16.1 3.5 0.0 0.0 0.0 0.0 106 26
    Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Water (g) 292.8 63.6 n/a 23.8 0.7 29.0 0.0 98.0 385.7 n/a 71.5 41.2 37.3 0.0 0.0 59.2 1,103 276
    Zinc (mg) 1.1 0.2 n/a 0.2 0.0 0.0 0.0 0.2 3.8 n/a 0.7 0.2 2.2 0.0 0.0 0.0 8 2

    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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