The World's Healthiest Foods are health-promoting foods that can change your life.

Try our WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Asian-Flavored Broccoli with Tofu

In-depth nutrient profile:

Asian-Flavored Broccoli with Tofu
(Note: "--" indicates data unavailable)
amount1.00 serving
total weight445.28 g
Protein17.81 g
Carbohydrates22.36 g
Fat - Total27.42 g
Dietary Fiber9.06 g32
Total Sugars8.03 g
Monosaccharides3.62 g
Disaccharides2.78 g
Soluble Fiber1.60 g
Insoluble Fiber7.27 g
Other Carbohydrates5.27 g
Monounsaturated Fat17.77 g
Polyunsaturated Fat5.03 g
Saturated Fat3.94 g
Trans Fat0.00 g
Calories from fat246.79
Calories from saturated fat35.49
Cholesterol0.00 mg
Water366.52 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B10.29 mg24
Vitamin - B20.37 mg28
Vitamin - B3 (Niacin Equivalents)5.98 mg
Vitamin B60.55 mg32
Vitamin B120.00 mcg0
Biotin4.20 mcg14
Choline5.31 mg1
Folate191.04 mcg48
Pantothenic Acid1.49 mg30
Vitamin C218.66 mg292
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)10936.57 IU365
Vitamin A mcg Retinol Activity Equivalents (RAE)1094.02 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1083.81 mcg (RE)--
Beta Carotene5602.05 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)4.20 mg (ATE)28
Vitamin E International Units (IU)6.26 IU
Vitamin E mg4.20 mg
Vitamin K473.00 mcg526
Boron157.58 mcg
Calcium532.64 mg53
Chloride226.80 mg
Chromium0.24 mcg1
Copper0.37 mg41
Fluoride-- mg--
Iodine4.54 mcg3
Iron8.35 mg46
Magnesium101.68 mg24
Manganese1.36 mg59
Molybdenum14.39 mcg32
Phosphorus287.97 mg41
Potassium1112.75 mg24
Selenium17.43 mcg32
Sodium572.60 mg38
Zinc2.02 mg18
Omega-3 Fatty Acids0.66 g28
Omega-6 Fatty Acids2.87 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic0.02 g
17:1 Heptadecenoic0.00 g
18:1 Oleic1.24 g
20:1 Eicosenoic0.01 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic2.87 g
18:3 Linolenic0.66 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.00 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.14 g
17:0 Margaric0.00 g
18:0 Stearic0.02 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
Alanine0.69 g
Arginine0.99 g
Aspartate1.62 g
Cysteine0.18 g69
Glutamate2.61 g
Glycine0.60 g
Histidine0.40 g44
Isoleucine0.74 g59
Leucine1.04 g38
Lysine0.96 g38
Methionine0.20 g30
Phenylalanine0.67 g75
Proline0.78 g
Serine0.69 g
Threonine0.61 g63
Tryptophan0.22 g85
Tyrosine0.47 g64
Valine0.80 g48
Ash3.60 g
Organic Acids0.00 mg
Acetic Acid0.00 mg
Citric Acid0.00 mg
Lactic Acid0.00 mg
Malic Acid0.00 mg
Taurine-- mg
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)0.00 mg
Aspartame0.00 mg
Saccharin0.00 mg
Alcohol0.00 g
Caffeine0.00 mg

We're in the
World's Top 10!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up in the Top 10 websites on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2020 The George Mateljan Foundation, All Rights Reserved