Marinated Tofu

Marinated Tofu
Fat 13% Carbs 73% Protein 14%
Percent Calories

1 serving of marinated tofu contains 487 Calories. The macronutrient breakdown is 73% carbs, 13% fat, and 14% protein. This is a good source of protein (30% of your Daily Value), potassium (10% of your Daily Value), and iron (82% of your Daily Value).

2 servings
Prep Time
10 minutes
Cook Time
35 minutes



  1. 1. Combine the soy sauce and minced fresh ginger in a small bowl. Add tofu slices; cover and refrigerate overnight.
  2. 2. Bring the rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Keep hot.
  3. 3. Preheat an oven to 350 degrees F (175 degrees C). Remove tofu from marinade, place on a baking sheet. Reserve marinade.
  4. 4. Toast the sesame seeds by placing them in a dry skillet over medium heat. Stir seeds constantly until lightly toasted and fragrant, about 3 minutes. Immediately remove toasted seeds from pan to prevent burning. Reserve.
  5. 5. Bake the tofu in the preheated oven until hot and cooked to your liking, approximately 8 minutes. Drizzle tofu with remaining marinade.
  6. 6. Divide rice between 2 bowls, top with baked tofu, drizzle with honey, and sprinkle with toasted sesame seeds.

Nutrition Facts

For 1 serving of marinated tofu (413g)

Nutrient Value %DV
Calories 487
Fats 7g 9%
Saturated fats 1g 5%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 1360mg 59%
Carbs 88g 32%
Net carbs 86g
Fiber 3g 9%
Sugar 10g
Protein 17g
Calcium 141mg 14%
Iron 7mg 82%
Potassium 451mg 10%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 0μg
Caffeine 0mg
Choline 10mg 2%
Copper 1mg 64%
Fluoride 1μg
Folate (B9) 225μg 56%
Lycopene 0μg
Magnesium 95mg 23%
Manganese 1mg 63%
Niacin 5mg 31%
Pantothenic acid 1mg 21%
Phosphorus 284mg 41%
Retinol 0μg
Riboflavin (B2) 0.1mg 10%
Selenium 17μg 30%
Theobromine 0mg
Thiamine 1mg 55%
Vitamin A IU 1IU
Vitamin A 0μg 0%
Vitamin B12 0μg 0%
Vitamin B6 0.2mg 19%
Vitamin C 0.1mg 0.1%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 0.1mg 1%
Vitamin K 0.1μg 0.1%
Zinc 2mg 22%
Sugar 10g
Sucrose 0.2g
Glucose 4g
Fructose 4g
Lactose 0g
Maltose 0.2g
Galactose 0.3g
Starch 0g
Saturated fats 1g 5%
Monounsaturated fats 2g
Polyunsaturated fats 3g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 3g
Glycine 1g
Histidine 0.4g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.4g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g