Grilled Tofu Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of grilled tofu contains 144 calories, 15g protein, 3.2g carbs, and 9g fat. Grilled Tofu is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 kcal | 7% |
| Protein | 15.0g | 30% |
| Carbohydrates | 3.2g | 1% |
| Total Fat | 9.0g | 12% |
| Fiber | 1.5g | 5% |
| Sodium | 14.0mg | 1% |
| Potassium | 0.10mg | 0% |
| Calcium | 60.0mg | 5% |
| Iron | 237.0mg | 1317% |
| Magnesium | 1.6mg | 0% |
| Zinc | 190.0mg | 1727% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.05mcg | 0% |
Is Grilled Tofu Good for You?
Yes, Grilled Tofu is an excellent protein source with 15g of protein per 100g (30% Daily Value) and minimal sodium at just 14mg (1% Daily Value). It is particularly rich in iron and zinc, delivering 237mg and 190mg respectively, making it especially valuable for plant-based diets. With only 144 calories and 3.2g carbohydrates, it is a nutrient-dense choice for balanced meal planning.
Key Health Benefits of Grilled Tofu
High in Plant-Based Protein: Each 100g serving provides 15g of protein (30% DV), supporting muscle maintenance, recovery, and satiety without relying on animal products.
Exceptional Iron Content: Grilled Tofu contains 237mg of iron per 100g—far exceeding daily needs and supporting oxygen transport and energy production throughout your body.
Outstanding Zinc Levels: With 190mg of zinc per serving, it is a powerhouse mineral for immune function, wound healing, and DNA synthesis.
Low Sodium Profile: At just 14mg sodium per 100g (1% DV), it is an ideal choice for those managing blood pressure or following sodium-restricted diets.
Moderate Calorie Density: Delivering 144 calories per 100g with substantial protein content, it is efficient for weight management and sustained energy without excessive caloric intake.
How Does Grilled Tofu Compare?
Compared to grilled chicken breast, Grilled Tofu is lower in calories (144 vs. 165 kcal per 100g) while offering comparable protein at 15g. Where it truly stands out is mineral content—it is dramatically higher in iron and zinc, making it a superior choice for plant-based eaters or those seeking to boost mineral intake.
Frequently Asked Questions
How many calories is in grilled tofu?
Grilled Tofu contains 144 calories per 100g serving, making it a relatively low-calorie protein option. A typical serving of 150g would provide approximately 216 calories.
Is grilled tofu good for weight loss?
Yes, Grilled Tofu is excellent for weight loss because it is high in protein (15g per 100g) to promote satiety while remaining low in calories and carbohydrates. It helps you feel fuller longer without excess caloric intake.
Does grilled tofu have enough iron for vegans?
Absolutely—Grilled Tofu is an outstanding iron source with 237mg per 100g, making it one of the most iron-dense plant-based foods available. It is particularly valuable for vegans and vegetarians who need plant-based iron sources.
Can I eat grilled tofu on a keto diet?
Yes, Grilled Tofu is keto-friendly with only 3.2g carbohydrates per 100g and a good fat-to-carb ratio. It is an excellent protein option for maintaining ketosis while meeting your macronutrient targets.
How should I store grilled tofu after cooking?
Store leftover Grilled Tofu in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months. Let it cool completely before storing to prevent condensation and maintain texture quality.
How to Track Grilled Tofu Nutrition with Gram
The Gram app makes logging Grilled Tofu effortless—simply search by name or use AI food scanning to photograph your plate and instantly see the complete nutrient breakdown. You’ll track protein, minerals, and every other nutrient in real-time, making it simple to meet your daily nutrition goals without manual calculation.
Frequently Asked Questions
How many calories is in grilled tofu?
Grilled Tofu contains 144 calories per 100g serving, making it a relatively low-calorie protein option. A typical serving of 150g would provide approximately 216 calories.
Is grilled tofu good for weight loss?
Yes, Grilled Tofu is excellent for weight loss because it is high in protein (15g per 100g) to promote satiety while remaining low in calories and carbohydrates. It helps you feel fuller longer without excess caloric intake.
Does grilled tofu have enough iron for vegans?
Absolutely—Grilled Tofu is an outstanding iron source with 237mg per 100g, making it one of the most iron-dense plant-based foods available. It is particularly valuable for vegans and vegetarians who need plant-based iron sources.
Can I eat grilled tofu on a keto diet?
Yes, Grilled Tofu is keto-friendly with only 3.2g carbohydrates per 100g and a good fat-to-carb ratio. It is an excellent protein option for maintaining ketosis while meeting your macronutrient targets.
How should I store grilled tofu after cooking?
Store leftover Grilled Tofu in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months. Let it cool completely before storing to prevent condensation and maintain texture quality.
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Nutrition data sourced from USDA FoodData Central. Track grilled tofu and thousands of other foods with the Gram app.