Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026
Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes - nutritional information
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Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes

🔥 92 Calories
💪 4.1g Protein
⚡ 4.7g Carbohydrates
🥑 6.7g Fat

Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes provides 92 kcal per 100 g, with 4.1 g of protein, 4.7 g of carbohydrates and 6.7 g of fat. 1 cup of Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes (217 g) provides about 200 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes
Energy density
Moderate
92 kcal per 100g
Macro energy profile
Fat-led
17% Protein · 20% Carbohydrates · 63% Fat
Glycemic profile
Low GI
GI 15 · GL 4
Notable signals
Low in sugarUSDA data

Nutritional Information

92
kcal/100g
Protein
4.1g
Carbohydrates
4.7g
Fat
6.7g
Glycemic Index:
15

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories92 kcal
Protein4.1 g
Carbohydrates4.7 g
Fat6.7 g
Fiber1.2 g
Sugar1.6 g
Sodium216 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup217 g200 kcal
100 g100 g92 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
92 kcal
Protein
4.1 g
Carbohydrates
4.7 g
Fat
6.7 g
Fiber
1.2 g
Sugar
1.6 g
Sodium
216 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes

Tofu and vegetables, including carrots, broccoli, and dark-green leafy greens, represent a nutritious and versatile dish that is rooted in Asian cuisine. Tofu, made from soybeans, is a staple protein source in many vegetarian and vegan diets, while the accompanying vegetables provide a rich array of vitamins and minerals. This combination not only offers a satisfying meal but also reflects the cultural significance of plant-based eating, promoting both health and sustainability in food choices. Nutritionally, this dish is low in calories and high in essential nutrients. With only 92 calories per 100 grams, it provides a balanced profile of protein, carbohydrates, and fats, making it an excellent option for weight management. The inclusion of vegetables enhances the fiber content, promoting digestive health. Furthermore, this dish is rich in antioxidants from the vegetables, which contribute to overall health and wellness, making it a perfect addition to a balanced diet.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in antioxidants, which help combat oxidative stress.
Provides essential vitamins and minerals, including vitamin A and C.
Promotes digestive health with high fiber content.
May reduce the risk of chronic diseases such as heart disease.
Contributes to weight management due to low-calorie density.
Helps maintain healthy skin and vision due to carotenoids in vegetables.
Supports bone health with calcium and magnesium from tofu.
May enhance immune function with vitamins from vegetables.
Promotes heart health due to low saturated fat and cholesterol.

Recommended Food Pairings

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Brown rice - adds complex carbohydrates and fiber for a complete meal.
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Quinoa - a high-protein grain that complements the amino acids in tofu.
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Sesame seeds - enhance flavor and provide healthy fats.
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Ginger - adds a spicy kick and has anti-inflammatory properties.
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Garlic - boosts flavor and supports immune health.

How to Consume

Serving size
150g, about 1 cup of mixed vegetables and tofu
Frequency
2-3 times per week
  • •Stir-fry with minimal oil for a healthy preparation method.
  • •Add to soups for a protein boost.
  • •Include in salads for added texture and nutrition.
  • •Season with herbs and spices for enhanced flavor.
  • •Pair with whole grains for a complete meal.

Selection & Storage

How to choose:

  • ✓Select firm tofu for better texture in dishes.
  • ✓Choose vibrant, fresh vegetables without blemishes.
  • ✓Opt for organic produce when possible to reduce pesticide exposure.
  • ✓Check expiration dates on tofu packaging for freshness.
Storage
Store in the refrigerator at 1-4°C in an airtight container.
Shelf life
5-7 days refrigerated for tofu, 3-5 days for fresh vegetables.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should avoid tofu.
  • ⚠️Consult a healthcare professional if on medication for thyroid issues.
  • ⚠️Excessive consumption of soy products may disrupt hormone balance.
  • ⚠️Cooking methods that use excessive oil can negate health benefits.

Frequently Asked Questions

How many calories does Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes have?

Tofu and vegetables provide approximately 92 calories per 100 grams, making it a low-calorie option suitable for various diets.

Is Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes healthy?

Yes, this dish is healthy due to its low calorie content and high levels of protein, fiber, vitamins, and minerals, contributing to overall wellness.

How should Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes be stored?

Store this dish in the refrigerator in an airtight container at temperatures between 1-4°C. Consume within 5-7 days for optimal freshness.

What are the benefits of eating Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes?

Key benefits include high protein content for muscle repair, rich antioxidants for cellular health, and dietary fiber for improved digestion.

How much Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes can I eat per day?

A serving size of 150 grams is recommended, allowing for 2-3 servings per week as part of a balanced diet.

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