Tofu & Vegan Products: Calories
| Food | Serving | Calories | Serving | Calories |
|---|---|---|---|---|
Almond Milk, original | 100 ml | 22 cal | 1 glass (200 ml) | 44 cal |
Almond Milk, unsweetened | 100 ml | 13 cal | 1 glass (200 ml) | 26 cal |
Azumaya Tofu | 100 g | 82 cal | 1 portion (85 g) | 70 cal |
Bean Curd | 100 g | 154 cal | 1 portion (100 g) | 154 cal |
Firm Tofu | 100 g | 85 cal | 1 piece, medium (84 g) | 71 cal |
Fried Bean Curd | 100 g | 61 cal | 1 piece, sliced (35 g) | 21 cal |
Meatless Meatballs | 100 g | 197 cal | 1 piece, small (15 g) | 30 cal |
Oat Milk | 100 ml | 40 cal | 1 glass (200 ml) | 79 cal |
Plant Based Chicken | 100 g | 429 cal | 1 portion (90 g) | 386 cal |
Rice Milk | 100 ml | 53 cal | 1 cup (240 ml) | 126 cal |
Silken Tofu | 100 g | 53 cal | 1 portion (50 g) | 27 cal |
Soft Tofu | 100 g | 53 cal | 1 portion (80 g) | 42 cal |
Soy Cheese | 100 g | 198 cal | 1 portion (18 g) | 36 cal |
Soy Drink | 100 ml | 29 cal | 1 glass (200 ml) | 58 cal |
Soy Noodles | 100 g | 348 cal | 1 portion (84 g) | 292 cal |
Soy Nut Butter | 100 g | 143 cal | 1 portion (16 g) | 23 cal |
Soy Yogurt | 100 g | 29 cal | 1 package, small (125 g) | 36 cal |
Soya Chunks | 100 g | 257 cal | 1 portion (75 g) | 193 cal |
Sweetened Condensed Milk | 100 ml | 321 cal | 1 portion (7.3 ml) | 23 cal |
Tempeh | 100 g | 167 cal | 1 portion (85 g) | 142 cal |
Tofu | 100 g | 127 cal | 1 portion (80 g) | 101 cal |
Tofu, fried | 100 g | 136 cal | 1 portion (80 g) | 108 cal |
Unsweetened Almond Milk | 100 ml | 13 cal | 1 glass (200 ml) | 26 cal |
Unsweetened Soy Milk | 100 ml | 422 cal | 1 glass (200 ml) | 844 cal |
Unsweetened Vanilla Almond Milk | 100 ml | 21 cal | 1 glass (200 ml) | 42 cal |
Vegan Chicken | 100 g | 159 cal | 1 piece (90 g) | 143 cal |
Vegan Meat | 100 g | 255 cal | 1 portion (85 g) | 217 cal |
Vegan steak | 100 g | 268 cal | 1 piece (100 g) | 268 cal |
Veggie Patty | 100 g | 198 cal | 1 piece (90 g) | 178 cal |
Variety of Tofu Products and Healthy Meal Ideas
Tofu is sourced from soybeans and milk that is pressed into a block. It’s a common alternative protein source to meat in many dishes. Compared to chicken or beef, for example, tofu is lower in calories and takes up a smaller part of the daily budget. It’s a healthy option that is very versatile and has become a very popular substitute ingredient, especially for vegans. From ice cream to yogurt, in smoothies, stir-fries, and even in desserts, tofu brings a whole different level with its uses.
As a generally healthy option, tofu can readily be added to your meal rotation and enjoyed as part of a balanced diet. If you avoid frying and coating it in batter, you can also keep the calories relatively low. Some healthy meal ideas include using it as a meat replacement in a burger, using it as a focal point in a curry, featuring it in a soup, or even scrambling it for a breakfast kick-off to the day.
While tofu is one of the most common vegan products used, there are plenty of other items that can be incorporated into a vegan diet. Other soy products, tempeh, meat alternatives (sometimes referred to as fake meat), seitan and vegan milk alternatives can all be great ways to add protein and other nutrients to your diet. If you’re purchasing vegan products, just remember that a vegan label does not always mean healthy. As with any other ready-made products, these can also be high in sugars, contain additives and emulsifiers. Be sure to examine the nutrition labels for these products.
The ways to get creative with tofu and vegan products are endless. What are some ideas you have in mind for your meals this week?
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