Pan-Seared Tofu with Mushroom Cream Sauce calories & nutrition
Pan-Seared Tofu with Mushroom Cream Sauce contains 317 calories per serving (16% of a 2,000 kcal daily diet), with 23g fat, 10g carbs, and 17g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-Seared Tofu with Mushroom Cream Sauce?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Firm Tofu | 150 g | 126 | 7 | 3 | 13 |
| Mushroom Cream Sauce | 120 ml | 180 | 16 | 6 | 3 |
| Mushrooms | 40 g | 9 | 0 | 1 | 1 |
| Green Onions | 5 g | 2 | 0 | 0.5 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Firm Tofu · Mushroom Cream Sauce · Mushrooms · Green Onions
How does Pan-Seared Tofu with Mushroom Cream Sauce compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +631 kcal, more protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | +205 kcal, more protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | +138 kcal, more protein |
| Pan-Seared Fish with Asparagus and Puree | 355g | 515 | 36g | +198 kcal, more protein |
Frequently Asked Questions
Is Pan-Seared Tofu with Mushroom Cream Sauce healthy?
In moderation. Pan-Seared Tofu with Mushroom Cream Sauce is calorie-dense at 101 kcal/100 g. With 17g protein and 10g carbs, it provides good nutrition but watch portion sizes.
Is Pan-Seared Tofu with Mushroom Cream Sauce good for weight loss?
Yes. At 317 calories with 17g protein, Pan-Seared Tofu with Mushroom Cream Sauce keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-Seared Tofu with Mushroom Cream Sauce?
One serving contains 17g of protein, which is about 17% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Pan-Seared Tofu with Mushroom Cream Sauce?
- Macro split: fat 65%, carbs 13%, protein 22%
- Energy density: 101 kcal/100 g (low)
- Top calorie contributors: Mushroom Cream Sauce, Firm Tofu, Mushrooms
How long does it take to burn off Pan-Seared Tofu with Mushroom Cream Sauce?
- Jogging: ~36 min
- Cycling: ~42 min
- Walking: ~78 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-Seared Tofu with Mushroom Cream Sauce?
- kcal: 16% of daily intake
- Fat: 33% of daily intake
- Carb: 5% of daily intake
- Protein: 17% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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