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Tofu with vegetables in tomato sauce Calories
Plant-protein dish with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tofu with vegetables in tomato sauce (250 g) has 255 calories. That works out to 102 calories per 100 g. It contains 14.5 g of carbs, 18.5 g of protein, 13.5 g of fat and 4.5 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Tofu with vegetables in tomato sauce Nutrition Facts
Selected: 1 serving (medium) · 250 g
255
KCAL / 250G
Carbs
14.5g
· 5% DV
Protein
18.5g
· 37% DV
Fat
13.5g
· 17% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 29% · Fat 48%
Tofu with vegetables in tomato sauce nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 613 mg | 27% |
| Total carbohydrate | 14.5 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 18.5 g | 37% |
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 with vegetables in tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 255 kcal |
| 100 g | 100 g | 102 kcal |
| ½ cup (small) | 120 g | 122 kcal |
| 1 serving (small) | 180 g | 184 kcal |
| 1 cup (medium) | 240 g | 245 kcal |
| 1 pack (medium) | 300 g | 306 kcal |
| 1 serving (large) | 350 g | 357 kcal |
| 1.5 cup (large) | 360 g | 367 kcal |
Calculated from 102 calories per 100 g.
Frequently Asked Questions About Tofu with vegetables in tomato sauce
How do you make tofu with vegetables in tomato sauce?
Tofu with vegetables in tomato sauce is made by browning tofu and cooking vegetables, then simmering them together with tomatoes and seasonings. Add quick-cooking vegetables near the end so they keep some texture, and let the sauce reduce until it coats the tofu.
What kind of tofu works best in tofu with vegetables in tomato sauce?
Firm or extra-firm tofu works best in tofu with vegetables in tomato sauce because it holds its shape when stirred. Silken tofu is much softer and can break apart in the pan, though it can be blended into the sauce for a creamier version.
How do you keep tofu with vegetables in tomato sauce from getting watery?
To keep tofu with vegetables in tomato sauce from getting watery, pat the tofu dry and avoid crowding the pan when cooking the vegetables. Add the tomatoes after the vegetables have released and cooked off some moisture, then simmer uncovered to thicken the sauce.
Do you need to press tofu for tofu with vegetables in tomato sauce?
Pressing tofu is helpful but not essential for tofu with vegetables in tomato sauce. Removing excess water makes it easier to brown the cubes and helps them keep a firmer texture; even a brief press between clean towels can help.
What vegetables go well in tofu with vegetables in tomato sauce?
Bell peppers, zucchini, mushrooms, onions, and spinach all work well in tofu with vegetables in tomato sauce. Add firm vegetables first and leafy greens last, since spinach wilts quickly while peppers and zucchini need longer to soften.
What should you serve with tofu with vegetables in tomato sauce?
Tofu with vegetables in tomato sauce pairs well with rice, couscous, crusty bread, or pasta, which can soak up the sauce. For a lighter meal, serve it with a simple green salad instead.
How long does tofu with vegetables in tomato sauce last in the fridge?
Tofu with vegetables in tomato sauce keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze tofu with vegetables in tomato sauce?
Yes, tofu with vegetables in tomato sauce can be frozen, although thawed tofu may become chewier and more porous. Freeze it in airtight portions, thaw in the refrigerator, and reheat gently; vegetables with a delicate texture may soften further.
Can tofu with vegetables in tomato sauce be made ahead?
Yes, tofu with vegetables in tomato sauce can be made ahead and reheated when needed. For the best texture, store it covered in the refrigerator and warm it gently on the stove, stirring carefully so the tofu cubes stay intact.
Does tofu with vegetables in tomato sauce absorb the tomato flavor?
Yes, tofu with vegetables in tomato sauce takes on some of the tomato and seasoning flavors, especially when simmered in the sauce. Browning the tofu first adds a deeper taste and gives the outside a firmer texture.
Tofu with vegetables in tomato sauce Vitamins & Minerals
Vitamins
Vitamin C
24.5mg · 27% DV
B1
0.22mg · 18% DV
Vitamin K
21.5µg · 18% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
0.95mg · 41% DV
Calcium
400mg · 40% DV
Phosphorus
273mg · 39% DV
Sodium
613mg · 27% DV
Potassium ⭐
595mg · 18% DV
Tofu with vegetables in tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tofu with vegetables in tomato sauce
To burn the 255 calories in 1 serving (medium) (250 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 with vegetables in tomato sauce?
Tofu with vegetables in tomato sauce combines cubes of tofu, made from soybeans, with vegetables simmered in a tomato-based sauce. It is a flexible home-style dish rather than one tied to a single regional recipe, so the vegetables and seasonings can vary with the cook and the season.
The tofu is soft and mild, while tomato brings gentle acidity and the vegetables add contrasting texture. Serve it as a main with rice, noodles or bread; a crisp salad makes a lighter accompaniment. It offers plant protein alongside vegetables, with 7.4 g of protein per 100 g. For a heartier meal, add a grain or potatoes; to keep the dish lighter, use a modest amount of cooking oil and let the tomatoes provide much of the sauce.
How Nutritious Is Tofu with vegetables in tomato sauce?
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 Tofu with vegetables in tomato sauce 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 with vegetables in tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Tofu with vegetables in tomato sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tofu with vegetables in tomato sauce Fat Profile
SATURATED
1.8g
MONOUNSATURATED
5.9g
POLYUNSATURATED
3.95g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.