Calorie guide · Asian
Tofu and vegetable sautécalories and macros
One serving of Tofu and vegetable sauté has about 420 kcal, with 32 g protein, 34 g carbohydrates and 20 g fat. That is roughly 29% of calories from protein, 31% from carbs and 40% from fat.
Where the calories come from
- Protein32 g29%
- Carbs34 g31%
- Fat20 g40%
This sauté tosses 150 g of crispy, wok-seared tofu with broccoli, bell peppers and mushrooms in soy sauce and garlic. A serving is about 420 kcal with 32 g of protein; the vegetables and sauce supply most of the 34 g of carbohydrates, while the tofu and the oil used to crisp it provide the 20 g of fat, roughly 43% of the energy.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 420 kcal | 100% |
| Protein | 32 g | 29% |
| Carbs | 34 g | 31% |
| Fat | 20 g | 40% |
What's in a typical serving
Crispy wok-seared tofu cubes tossed with vibrant market vegetables.
- 150g Crispy Tofu
- Broccoli, Bell Peppers, Mushrooms
- Soy Sauce & Garlic
How to make it lighter
- Pat the tofu dry before cooking so it crisps in a non-stick pan with just a teaspoon of oil; each tablespoon of oil is about 120 kcal.
- Pile in extra broccoli, mushrooms and peppers for volume, and keep the tofu as the protein anchor of the plate.
- If you serve it with rice or noodles, keep that portion small and let the vegetables fill most of the plate.
Lighter alternatives
Frequently asked questions
How many calories are in Tofu and vegetable sauté?
A typical serving of Tofu and vegetable sauté has about 420 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Tofu and vegetable sauté high in protein?
Yes. With about 32 g of protein per serving (29% of its calories), Tofu and vegetable sauté is a good protein source.
Can I eat Tofu and vegetable sauté while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.