🧪 Nutrition Facts
- Calories 189.8
- Total Fat 12.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 470.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 9.0 g
- Dietary Fiber 2.0 g
- Sugars 1.0 g
- Protein 16.0 g
- Vitamin A 99.4 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 6.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 299.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 189.8 calories per serving (1 Serving (113.0g)), Mustard Herb Tofu is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (12.0g, 51.9% of calories), including 1.0g of saturated fat. It provides a noteworthy 299.5mg of calcium (23% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Tofu (water, Soybeans, Calcium Sulfate, Calcium Chloride), Canola Oil, Lemon Juice, Garlic, Tomato Paste Mustard, Salt, Dried Oregano
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Mustard Herb Tofu. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Mustard Herb Tofu — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mustard Herb Tofu contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189.8 kcal | 9.5% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 470.1 mg | 20% |
| Total Carbohydrate | 9.0 g | 3% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 1.0 g | 2% |
| Protein | 16.0 g | 32% ✅ |
| Vitamin A | 99.4 IU | 2% |
| Vitamin C | 6.0 mg | 7% |
| Calcium | 299.5 mg | 23% ✅ |
| Iron | 3.6 mg | 20% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Mustard Herb Tofu accounts for 9.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 51.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 189.8 calories in Mustard Herb Tofu? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.4 min |
| Walking: 17 minutes per mile | 32.8 min |
| Cycling (Low Intensity) | 20.8 min |
| HIIT | 17.6 min |
| Racquetball | 20.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mustard Herb Tofu
Is Mustard Herb Tofu good for weight loss?
At under 190 calories per serving with 16g of protein and only 1g of sugar, this tofu dish supports weight loss by keeping you satisfied without excess calories. The high protein-to-calorie ratio makes it particularly useful for maintaining fullness between meals.
Is Mustard Herb Tofu good for muscle building?
With 16g of protein per 113g serving, mustard herb tofu provides a solid protein foundation for muscle repair and growth. It's a complete protein source from soy, containing all nine essential amino acids needed for building muscle tissue.
Is Mustard Herb Tofu heart-healthy?
This is a heart-friendly choice with only 1g of saturated fat and a good ratio of unsaturated fats from the canola oil and soy. The fiber, vitamin C, and iron content also support cardiovascular health, though you'll want to monitor the sodium if you have blood pressure concerns.
How does Mustard Herb Tofu fit a low-sodium diet?
At 470mg of sodium per serving, this tofu dish is moderate in salt and may not fit easily into a strict low-sodium diet (typically under 2,300mg daily). You'd need to balance it carefully with low-sodium choices at other meals, or look for a version made without added salt.
What should I watch out for with Mustard Herb Tofu?
The sodium content at 470mg per serving is moderate—roughly 20% of the daily limit—so account for this if you're watching salt intake throughout the day. The canola oil adds 12g of fat, which is fine nutritionally but means portion control matters if you're being strict about fat intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
