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●Low GI

Braised tofu with mushrooms Calories

A savory plant-based dish rich in protein and umami from tofu and mushrooms.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

91kcal

GI

15low

POTASSIUM · 100 G

178mg

FIBER · 100 G

1.5g

Quick answer

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.

Braised tofu with mushrooms Nutrition Facts

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%

Braised tofu with mushrooms nutrition facts table · 1 cup (medium) (210 g)

NutrientAmount% DV
Calories191 kcal
Total fat10.7 g14%
Saturated fat1.58 g8%
Trans fat0 g
Sodium515 mg22%
Total carbohydrate9.7 g4%
Fiber3.2 g11%
Protein15.1 g30%

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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How Many Calories in 1 Cup of Braised tofu with mushrooms?

ServingAmountCalories
1 cup (medium)210 g191 kcal
100 g100 g91 kcal
½ cup (small)105 g96 kcal
150 g150 g137 kcal
1 serving (medium)250 g228 kcal
1.5 cup (large)315 g287 kcal
1 serving (large)350 g319 kcal
1 bottle (whole)400 g364 kcal

Calculated from 91 calories per 100 g.

Frequently Asked Questions About Braised tofu with mushrooms

What is in braised tofu with mushrooms?

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.

How do you keep tofu from crumbling in braised tofu with mushrooms?

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.

Can you use dried mushrooms in braised tofu with mushrooms?

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.

Should tofu be pressed before making braised tofu with mushrooms?

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.

Why does tofu taste bland in braised tofu with mushrooms?

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.

What sauce goes with braised tofu with mushrooms?

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.

What do you serve with braised tofu with mushrooms?

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.

How long do leftovers of braised tofu with mushrooms keep?

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.

Can you freeze braised tofu with mushrooms?

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.

Is braised tofu with mushrooms a good source of protein?

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.

Braised tofu with mushrooms Vitamins & Minerals

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

Braised tofu with mushrooms Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.1
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Braised tofu with mushrooms

To burn the 191 calories in 1 cup (medium) (210 g):

🚶

47min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Braised tofu with mushrooms?

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.

How Nutritious Is Braised tofu with mushrooms?

Nutrient density

High

78/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

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.

Is Braised tofu with mushrooms Processed?

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.

Does Braised tofu with mushrooms Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy yes
Sesame free

Which Diets Is Braised tofu with mushrooms Good For?

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

Braised tofu with mushrooms Fat Profile

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.