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A savory plant-based dish rich in protein and umami from tofu and mushrooms.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Braised tofu with mushrooms (210 g) has 191 calories. That works out to 91 calories per 100 g. It contains 9.7 g of carbs, 15.1 g of protein, 10.7 g of fat and 3.2 g of fiber. Its 0.4 mg of Copper covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 210 g
191
KCAL / 210G
Carbs
9.7g
· 4% DV
Protein
15.1g
· 30% DV
Fat
10.7g
· 14% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 31% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 191 kcal | |
| Total fat | 10.7 g | 14% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 515 mg | 22% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 15.1 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 210 g | 191 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (small) | 105 g | 96 kcal |
| 150 g | 150 g | 137 kcal |
| 1 serving (medium) | 250 g | 228 kcal |
| 1.5 cup (large) | 315 g | 287 kcal |
| 1 serving (large) | 350 g | 319 kcal |
| 1 bottle (whole) | 400 g | 364 kcal |
Calculated from 91 calories per 100 g.
Braised tofu with mushrooms is made with tofu and mushrooms cooked together in a savory sauce, often with aromatics such as garlic or ginger. Recipes vary, but browning the tofu first adds texture and helps it hold its shape.
Use firm or extra-firm tofu and turn the pieces gently while cooking braised tofu with mushrooms. Patting the tofu dry and browning it before adding the sauce also helps the pieces stay intact.
Yes, dried mushrooms work well in braised tofu with mushrooms. Rehydrate them first, then add them to the pan; a little of their strained soaking liquid can deepen the sauce’s mushroom flavor.
Pressing tofu before making braised tofu with mushrooms is helpful, especially if you want browned edges rather than a watery dish. Remove excess moisture with a clean towel or a tofu press, then cut the tofu into pieces.
Tofu can taste bland in braised tofu with mushrooms if it is not seasoned or given time to take up the sauce. Brown the tofu first, then let it simmer gently with the mushrooms and sauce so the flavors come together.
A savory sauce with soy sauce, garlic, and ginger is a classic choice for braised tofu with mushrooms. A splash of rice vinegar can brighten it, while a little cornstarch mixed with water thickens the sauce.
Serve braised tofu with mushrooms over rice or noodles to soak up the sauce. Steamed greens or another simple vegetable make a good side, while scallions or sesame seeds add a fresh finish.
Leftover braised tofu with mushrooms keeps for a few days when promptly refrigerated in a covered container. Reheat it until steaming hot, adding a splash of water if the sauce has thickened.
Yes, braised tofu with mushrooms can be frozen, although thawed tofu may have a more porous, chewy texture. Freeze it in a sealed container, thaw it in the refrigerator, and reheat it thoroughly before serving.
Yes, braised tofu with mushrooms provides plant-based protein from the tofu. Pair it with rice, noodles, or vegetables to make a more complete meal, and note that the sauce can add considerable salt depending on how it is prepared.
Vitamins
B2
0.25mg · 19% DV
B3
2.84mg · 18% DV
Biotin
4.62µg · 15% DV
Folate
58.8µg · 15% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.95mg · 41% DV
Selenium
18µg · 33% DV
Phosphorus
227mg · 32% DV
Sodium
515mg · 22% DV
Potassium ⭐
374mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 191 calories in 1 cup (medium) (210 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Braised tofu with mushrooms brings together tofu, made from soybeans, and mushrooms in a savoury cooked dish. Tofu has roots in East Asian cooking, but this combination is not tied to one specific regional tradition and is easy to adapt to what you have on hand.
The tofu stays tender and mild, while the mushrooms add a deeper, earthy umami flavour. Serve it over rice or noodles, or spoon it onto greens for a lighter meal. It offers plant-based protein, with 7.2 g per 100 g, and makes a satisfying meat-free main; add extra vegetables if you want a less substantial plate.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.58g
MONOUNSATURATED
2.63g
POLYUNSATURATED
5.46g
Omega 6:3 ratio 30.3:1
Above the ideal 4:1 (30.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.