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Tofu meal powder Calories
Convenient plant-protein meal alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tofu meal powder (50 g) has 195 calories. That works out to 390 calories per 100 g. It contains 19 g of carbs, 14 g of protein, 7 g of fat and 4 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tofu meal powder Nutrition Facts
Selected: 1 serving (medium) · 50 g
195
KCAL / 50G
Carbs
19g
· 7% DV
Protein
14g
· 28% DV
Fat
7g
· 9% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 29% · Fat 32%
Tofu meal powder nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 4 g | 14% |
| Protein | 14 g | 28% |
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 Serving of Tofu meal powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 195 kcal |
| 1 tablespoon (small) | 10 g | 39 kcal |
| 2 tablespoon (double) | 20 g | 78 kcal |
| 1 serving (small) | 30 g | 117 kcal |
| 1 pack (medium) | 60 g | 234 kcal |
| 1 serving (large) | 75 g | 293 kcal |
| 1 cup (large) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
| 1 serving (extra large) | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Tofu meal powder
What is tofu meal powder?
Tofu meal powder is a powdered food product made with tofu- or soy-derived ingredients and intended to be mixed into a meal-style drink. Recipes vary, so its flavor and other ingredients depend on the particular product.
Can tofu meal powder be blended into a smoothie?
Yes, tofu meal powder can be blended into a smoothie with fruit and a liquid of your choice. Blending usually gives it a smoother texture, and stronger-flavored ingredients can help balance a plain or soy-like taste.
Can tofu meal powder replace lunch or breakfast?
Yes, tofu meal powder intended as a meal replacement can stand in for breakfast or lunch. Whether it works as a regular substitute depends on the product and the rest of your diet, so keep your meals varied.
Does tofu meal powder need to be cooked?
No, tofu meal powder made for drinks generally does not need cooking; it is mixed with liquid and consumed as directed. If you plan to add it to a cooked recipe, follow the product instructions and expect the texture to change.
How do you make tofu meal powder less grainy?
A shaker bottle or blender can make tofu meal powder less grainy than stirring it by hand. Add the powder gradually to the liquid, blend thoroughly, and let it stand briefly if the texture needs time to settle.
What does tofu meal powder taste like?
Tofu meal powder can taste mild and soy-like when unflavoured, while sweetened or flavoured versions vary considerably. Mixing it with fruit, cocoa, or another compatible ingredient can make the taste more appealing.
Can tofu meal powder be used in baking?
Yes, tofu meal powder can be tried in baking, such as pancakes or muffins, but it may make the mixture denser or alter its flavour. Start by replacing only a small part of the flour rather than using it as a direct one-to-one substitute.
Is tofu meal powder filling enough after a workout?
Tofu meal powder may be a convenient post-workout option because it supplies plant protein. Whether it is filling enough depends on the serving and your appetite; you can pair it with fruit or another food if you need more.
Can tofu meal powder be mixed with plant milk instead of water?
Yes, tofu meal powder can usually be mixed with plant milk for a creamier drink. Unsweetened varieties keep the flavour less sweet, while thicker plant milks can make the finished drink heavier.
How should tofu meal powder be stored after opening?
Keep tofu meal powder tightly sealed in a cool, dry place after opening, and use a dry scoop to prevent moisture getting into the powder. Follow any product-specific storage directions on its packaging.
Tofu meal powder Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
Biotin
3.5µg · 12% DV
Folate
45µg · 11% DV
B2
0.14mg · 11% DV
Minerals
Copper
0.33mg · 37% DV
Phosphorus
240mg · 34% DV
Manganese
0.75mg · 33% DV
Magnesium
75mg · 18% DV
Potassium ⭐
360mg · 11% DV
Sodium
210mg · 9% DV
Tofu meal powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tofu meal powder
To burn the 195 calories in 1 serving (medium) (50 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 Tofu meal powder?
Tofu meal powder is a dry mix made with tofu or tofu-derived ingredients, designed as a convenient meal alternative rather than a traditional dish. It is generally mixed with liquid according to the package directions, making it an option for a quick breakfast, lunch at work or a meal on the go. It is not a familiar staple in most English-speaking food traditions, but it can fit into routines where a portable plant-based meal is useful.
Its flavour is usually mild, with a subtle soy note, while the texture depends on how it is prepared. Nutritionally, it offers plant protein: it provides 28 g per 100 g. Follow the product’s preparation instructions, and add fruit on the side if you’d like a more varied meal.
How Nutritious Is Tofu meal powder?
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
High
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 Tofu meal powder 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 Tofu meal powder Contain Allergens?
Contains these allergens:
Which Diets Is Tofu meal powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tofu meal powder Fat Profile
SATURATED
1g
MONOUNSATURATED
1.55g
POLYUNSATURATED
2.65g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.