How healthy is mapo tofu?
Is mapo tofu healthy? Yes, for most people. Mapo tofu scores 51/100 on the HowHealthyIs Score: 100 g provides 151 kcal, 3.4 mg iron and 8.8 g protein. Mapo tofu is soft tofu simmered with a little ground pork in a spicy chili bean sauce: tofu supplies plant protein and calcium, and the pork mostly adds flavor. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mapo tofu ranks higher than 51% of them.
Counts in favor (% daily value per 100 kcal)
- Iron13%
- Protein12%
- Calcium10%
- Magnesium4%
- Vitamin E4%
- Potassium3%
- Fiber2%
- Vitamin C1%
- Vitamin A1%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 50 minus 16 = 34. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mapo tofu?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 151 kcal | 378 kcal | |
| Protein | 8.8 g | 22 g | 44% |
| Carbohydrates | 5.2 g | 13 g | 5% |
| Fiber | 0.7 g | 1.6 g | 6% |
| Sugars | 1.2 g | 2.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 28 g | 35% |
| Saturated fat | 2.1 g | 5.4 g | 27% |
| Omega-3 fats | 0.6 g | 1.5 g | |
| Vitamins | |||
| Vitamin A | 14 µg | 34 µg | 4% |
| Vitamin C | 1.7 mg | 4.2 mg | 5% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.9 mg | 2.3 mg | 16% |
| Vitamin K | 12 µg | 29 µg | 24% |
| Vitamin B12 | 0.1 µg | 0.3 µg | 13% |
| Folate | 14 µg | 35 µg | 9% |
| Minerals | |||
| Calcium | 206 mg | 515 mg | 40% |
| Iron | 3.4 mg | 8.6 mg | 48% |
| Potassium | 191 mg | 477 mg | 10% |
| Magnesium | 27 mg | 66 mg | 16% |
| Zinc | 1 mg | 2.5 mg | 23% |
| Sodium | 298 mg | 745 mg | 32% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard mapo tofu?
We estimate mapo tofu from this standard recipe (serves 3, about 720 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. SR Legacy has no doubanjiang (chili bean paste), so it is modeled as miso plus chili. Sichuan pepper is left out, as its weight is negligible.
Why is mapo tofu good for you?
- 8.6 mg iron in 1 serving, 48% of the daily value. Iron contributes to the normal formation of red blood cells.
- 22 g protein in 1 serving, 44% of the daily value. Protein contributes to the maintenance of muscle mass.
- 515 mg calcium in 1 serving, 40% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- A way to eat more tofu
- Serving over rice with a green vegetable
What should you watch out for?
- The bean paste and soy sauce make it salty.
- Restaurant versions often float in chili oil.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.