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Soy sauce-marinated smoked tofu Calories
High-protein plant food; high in sodium from soy sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Soy sauce-marinated smoked tofu has 160 calories. It contains 3 g of carbs, 17 g of protein, 9 g of fat and 1.5 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Soy sauce-marinated smoked tofu Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
3g
· 1% DV
Protein
17g
· 34% DV
Fat
9g
· 12% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 42% · Fat 51%
Soy sauce-marinated smoked tofu nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0 g | |
| Sodium | 650 mg | 28% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 17 g | 34% |
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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Soy sauce-marinated smoked tofu Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thin) | 20 g | 32 kcal |
| 1 slice (thick) | 35 g | 56 kcal |
| 2 slice (thin) | 40 g | 64 kcal |
| 1 piece (small) | 50 g | 80 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (medium) | 100 g | 160 kcal |
| 3 slice (thick) | 105 g | 168 kcal |
| 1 cup (diced) | 120 g | 192 kcal |
| 1 serving (large) | 150 g | 240 kcal |
| 1 piece (large) | 180 g | 288 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Soy sauce-marinated smoked tofu
How do you cook soy sauce-marinated smoked tofu?
Soy sauce-marinated smoked tofu cooks quickly and can be pan-fried, baked, or added to a stir-fry. Slice or cube it, brown it briefly, and add it near the end of cooking so it stays intact and its smoky flavor comes through.
Can you eat soy sauce-marinated smoked tofu straight from the package?
Yes, soy sauce-marinated smoked tofu is generally ready to eat without further cooking. Smoked tofu is typically already cooked, so you can add it cold to salads or sandwiches; follow any preparation instructions printed on its package.
What is the difference between soy sauce-marinated smoked tofu and regular tofu?
Soy sauce-marinated smoked tofu has a firmer bite and a salty, smoky flavor, while regular tofu is milder and usually needs seasoning. The marinade makes this tofu convenient for quick meals, but it can also make the dish saltier.
How do you use soy sauce-marinated smoked tofu in a stir-fry?
Cut soy sauce-marinated smoked tofu into cubes or strips and brown it separately before adding it to a stir-fry. Stir it in near the end with vegetables and noodles or rice; adding it too early can break up the pieces.
How can you make soy sauce-marinated smoked tofu at home?
To make soy sauce-marinated smoked tofu at home, drain and slice firm tofu, marinate it in soy sauce, then smoke it using suitable smoking equipment. Keep added salt modest, since soy sauce already gives the tofu a salty flavor.
Should you rinse soy sauce-marinated smoked tofu to make it less salty?
A quick rinse can remove some soy sauce from the surface of soy sauce-marinated smoked tofu, but it will not remove salt absorbed into the tofu. For a less salty meal, pair it with unsalted vegetables, grains, or noodles.
How should you store soy sauce-marinated smoked tofu after opening?
Store opened soy sauce-marinated smoked tofu in a sealed container in the refrigerator. Follow the package’s storage and use-by instructions, and discard it if it develops an unusual smell, discoloration, or a slippery texture.
Can you freeze soy sauce-marinated smoked tofu?
Yes, you can freeze soy sauce-marinated smoked tofu, though thawing may make its texture more porous or dry. Freeze it in an airtight container, thaw it in the refrigerator, and use it in cooked dishes if the texture changes.
Can soy sauce-marinated smoked tofu replace chicken in a recipe?
Yes, soy sauce-marinated smoked tofu can replace chicken in many stir-fries, wraps, and grain bowls. It brings its own smoky, salty flavor, so reduce added seasoning and avoid expecting it to have the same texture as chicken.
Is soy sauce-marinated smoked tofu good in sandwiches?
Yes, soy sauce-marinated smoked tofu works well in sandwiches because its firm texture holds together and its smoky flavor adds seasoning. Slice it thinly and pair it with crisp vegetables or a mild spread to balance the saltiness.
Soy sauce-marinated smoked tofu Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Biotin
2.1µg · 7% DV
Folate
27µg · 7% DV
B2
0.08mg · 6% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.78mg · 34% DV
Phosphorus
210mg · 30% DV
Sodium
650mg · 28% DV
Potassium ⭐
170mg · 5% DV
Soy sauce-marinated smoked tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy sauce-marinated smoked tofu
To burn the 160 calories in 100 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.
What is Soy sauce-marinated smoked tofu?
Soy sauce-marinated smoked tofu is made from soy-milk curds pressed into blocks, then smoked and seasoned with soy sauce. It has a savoury, gently smoky flavour and a firmer, drier bite than plain tofu, so it holds its shape well when sliced or cubed.
Tofu has roots in China, while smoked, marinated versions are now used in many kitchens. Add it to stir-fries, grain bowls, salads or sandwiches, or serve it in slices with vegetables. It is a high-protein plant food, providing 17 g of protein per 100 g. Since the marinade can taste salty, pair it with fresh vegetables and go easy on extra salt; a quick pan-fry brings out its smoky savouriness.
How Nutritious Is Soy sauce-marinated smoked tofu?
Nutrient density
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.
Satiety score
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.
Is Soy sauce-marinated smoked tofu Processed?
NOVA 3
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 Soy sauce-marinated smoked tofu Contain Allergens?
Contains these allergens:
Which Diets Is Soy sauce-marinated smoked tofu 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
✓ Suitable
Low FODMAP
— Not suitable
Soy sauce-marinated smoked tofu Fat Profile
SATURATED
1.25g
MONOUNSATURATED
1.8g
POLYUNSATURATED
4.7g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.