Tofu stir fry is a versatile and quick dish that combines firm tofu with colorful fresh vegetables in a savory sauce. Popular in many modern households, it is frequently prepared as a satisfying weeknight dinner served over steamed rice or noodles.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 500 g Extra-firm tofu (500 g)
- 2 tbsp Cornstarch (15 g)
- 3 tbsp Vegetable oil (41 g)
- 2 cups Broccoli florets (166 g)
- 1 medium Carrot (60 g)
- 1 medium Bell pepper (150 g)
- 3 cloves Garlic (15 g)
- 0.25 cup Soy sauce (68 g)
- 1 tbsp Maple syrup (20 g)
- 1 tsp Sesame oil (4.5 g)
- Ingredients in total: 1.04 kg
- Weight lost in cooking: 188 g (mostly water boiling off)
- Net weight (cooked): 850 g · 4 servings of about 213 g
Method
- Press the tofu between paper towels for 15 minutes to remove excess moisture, then cut it into one-inch cubes.
- Toss the tofu cubes in a bowl with the cornstarch until they are lightly and evenly coated.
- Heat two tablespoons of vegetable oil in a large wok or skillet over medium-high heat.
- Add the tofu to the pan in a single layer and fry for 8 to 10 minutes, turning occasionally until all sides are golden brown and crispy.
- Remove the tofu from the pan and set aside on a plate.
- Add the remaining tablespoon of oil to the same pan and stir-fry the broccoli, carrots, and bell peppers for 5 minutes until they are tender-crisp.
- Stir in the minced garlic and cook for 30 seconds until it releases its fragrance.
- Whisk together the soy sauce, maple syrup, and sesame oil in a small bowl, then pour the mixture over the vegetables.
- Return the tofu to the pan and toss everything together for 1 to 2 minutes until the sauce thickens and glazes the ingredients.
- Remove from the heat and serve immediately, optionally garnished with toasted sesame seeds or sliced spring onions.
Nutrition
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Calories | 354 kcal | 166 kcal |
| Protein | 24.9 g | 11.7 g |
| Water | 142 mL | 67 mL |
| Sodium | 1,015 mg | 478 mg |
| Total Carbohydrates | 20 g | 9.43 g |
| Total Fat | 22.6 g | 10.7 g |
| Sugar | 6.79 g | 3.19 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Iron | 4.27 mg | 2.01 mg |
| Calcium | 481 mg | 226 mg |
| Magnesium | 100 mg | 47.2 mg |
| Potassium | 544 mg | 256 mg |
| Iodine | 0.62 mcg | 0.29 mcg |
| Phosphorus | 261 mg | 123 mg |
| Zinc | 2.57 mg | 1.21 mg |
| Chloride | 925 mg | 435 mg |
| Selenium | 26.2 mcg | 12.3 mcg |
| Copper | 0.36 mg | 0.17 mg |
| Fluoride | 0.027 mg | 0.013 mg |
| Manganese | 1.7 mg | 0.8 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.03 mcg |
Fats
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.29 g | 1.55 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.24 g | 2.47 g |
| Omega-3 Fatty Acids | 0.64 g | 0.3 g |
| Polyunsaturated Fat | 9.1 g | 4.28 g |
| Omega-6 Fatty Acids | 8.46 g | 3.98 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.65 g | 0.31 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.94 g | 1.85 g |
Fibre
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Fiber | 4.03 g | 1.9 g |
| Soluble Fiber | 1.16 g | 0.55 g |
| Insoluble Fiber | 2.48 g | 1.17 g |
Vitamins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 86.9 mg | 40.9 mg |
| Folate (B9) | 53.4 mcg | 25.1 mcg |
| Niacin (B3) | 1.04 mg | 0.49 mg |
| Vitamin A | 197 mcg RAE | 92.7 mcg RAE |
| Thiamin (B1) | 0.19 mg | 0.091 mg |
| Vitamin B6 | 0.37 mg | 0.17 mg |
| Riboflavin (B2) | 0.2 mg | 0.096 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.23 mg |
| Vitamin E | 2.18 mg | 1.02 mg |
| Vitamin K | 48.9 mcg | 23 mcg |
| Biotin (B7) | 3.52 mcg | 1.66 mcg |
| Beta-Carotene | 1,580 mcg | 743 mcg |
Others
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Choline | 49.5 mg | 23.3 mg |
| Leucine | 1,152 mg | 542 mg |
| Lysine | 809 mg | 381 mg |
| Polyphenols | 162 mg | 76.4 mg |
| Methionine | 255 mg | 120 mg |
| Oxalates | 70.3 mg | 33.1 mg |
| Threonine | 598 mg | 281 mg |
| Tryptophan | 218 mg | 102 mg |
| Valine | 784 mg | 369 mg |
| Flavonoids | 66.4 mg | 31.3 mg |
| Histidine | 616 mg | 290 mg |
| Lutein / Zeaxanthin | 0.79 mg | 0.37 mg |
| Lycopene | 0.18 mg | 0.085 mg |
| Phenylalanine | 821 mg | 386 mg |
| Purines | 112 mg | 52.8 mg |
Proteins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Isoleucine | 717 mg | 337 mg |
Additives
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 187 mg | 88 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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