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Mapo Tofu

Prepared Dish

Mapo Tofu

A spicy, oily Sichuan tofu and minced meat dish known for its bold flavors and high fat content.

A popular Chinese dish from Sichuan province consisting of tofu set in a spicy, oily sauce, typically containing chili oil, doubanjiang (fermented broad bean paste), Sichuan peppercorns, and minced meat, usually pork or beef.

high-fat high-sodium protein dish

Typical serving · 250g

Common varieties · traditional pork, beef mapo tofu, vegetarian mapo tofu, mala mapo tofu, seafood mapo tofu

45health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicDiabetes-friendlyUltra-processed

The story

What makes it unique

Mapo tofu combines plant-based protein from tofu with animal protein and saturated fat from minced meat. The high oil content significantly increases energy density, while doubanjiang contributes substantial sodium. Capsaicin and Sichuan peppercorns may slightly increase thermogenesis, but the overall high fat content slows gastric emptying and extends satiety.

Varieties: traditional pork · beef mapo tofu · vegetarian mapo tofu · mala mapo tofu · seafood mapo tofu

#mapotofu#sichuanfood#tofudish#lowcarbchinese#highsodium#spicytofu#ketochinese#highfatfood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

180kcal

Density 1.80 kcal/g

Protein

9.5g

Carbs

6g

Fat

13g

Fiber

1g

Sugar

2 g

Sodium

450 mg

Potassium

180 mg

Glycemic index

35

Glycemic load

2

Water content

70%

Standout compounds

Nutrient highlights

  • Protein

    moderate

    Supports muscle repair and satiety

  • Sodium

    high

    Electrolyte balance but easily overconsumed

  • Fat

    high

    Provides sustained energy and slows digestion

  • Capsaicin

    moderate

    May boost metabolism and reduce inflammation

  • Isoflavones

    moderate

    Plant compounds from soy that support bone health

Wellness map

Health scores & processing

Weight loss
40
Satiety
70
Blood sugar
75
Gut health
50
Heart health
35
Fitness
55
Processing
30

NOVA processing scale

1
Min
2
3
4
Ultra

ultra-processed culinary dish · Ultra-processed

Contains industrially processed ingredients like doubanjiang, soy sauce, and refined oils, classifying it as a Nova Group 4 dish despite the whole tofu base.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitymoderate
  • Fitness fuelmoderate
  • Processing qualitypoor

Eat with confidence

Food safety profile

Generally safe when cooked at high temperatures. Main concerns involve the sourcing of soy and meat, plus high sodium intake from sauces.

75safety

Evidence confidence 80%

  • Pesticidesmoderate
  • Antibioticsmoderate
  • Heavy metalslow
  • Contaminationlow

Watch for

  • soy pesticide residues
  • meat pathogens if undercooked

Safer choices

Organic tofu and antibiotic-free meat; homemade versions with low-sodium soy sauce.

Prep tips

Rinse tofu before use. Use low-sodium doubanjiang and soy sauce when cooking at home.

Sodium content in restaurant preparations often exceeds daily recommended limits.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Challenging for weight loss due to high fat content and energy density; portion control is critical.

  2. Blood sugar

    Excellent for blood sugar control due to low carbohydrate content and high fat/protein slowing digestion.

  3. Fitness & energy

    Provides solid protein for muscle repair, but high fat content can cause sluggishness if eaten pre-workout.

  4. Gut health

    Spicy chili oil and Sichuan peppercorns can irritate the gut lining in sensitive individuals, though fermented bean paste offers some probiotic benefit.

  5. Processing quality

    Restaurant versions rely on highly processed sauces and refined oils; homemade allows for better ingredient control.

  6. Food safety

    Safe when cooked thoroughly. Watch for excessive sodium intake from soy sauce and doubanjiang.

  7. Common mistakes

    Assuming it is a low-calorie health food just because it features tofu.

  8. Best preparation

    Pan-frying with minimal oil, using lean ground turkey or chicken, and reducing sauce sodium.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-carb dining out

    A flavorful option at Chinese restaurants for those avoiding carbohydrates.

  • Keto diet meal

    Fits macronutrient profiles for ketogenic diets due to high fat and low carb content.

  • Muscle maintenance

    Provides a substantial protein hit from both soy and animal sources.

Balance sheet

Pros & cons

Upsides

  • Excellent low-carb and keto-friendly option
  • High combined protein from soy and meat
  • Very low glycemic load
  • Capsaicin may offer mild metabolic benefits
  • Rich and satisfying flavor profile

Trade-offs

  • Very high in sodium from fermented sauces
  • High calorie density due to generous oil usage
  • Can irritate the gut with heavy spices
  • Restaurant versions often use low-quality refined oils
  • Saturated fat content is high when made with pork

Fit check

Who is it for?

Great match

  • ketogenic diets
  • low-carb eating
  • post-workout protein intake
  • flavor-seeking diners avoiding carbs

Consider alternatives

  • strict low-fat diets
  • low-sodium diets
  • people with IBS or spice sensitivity
  • aggressive calorie deficit weight loss

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Mapo Tofu

    This food

    Mapo Tofu

    VS80% alike
    Steamed Tofu

    Compare with

    Steamed Tofu

    Steamed tofu is much lower in calories and fat, while mapo tofu offers more flavor and higher fat for keto diets.

    Steamed tofu is a low-calorie lean protein, while mapo tofu is a high-fat, high-flavor dish better suited for keto.

    Mapo Tofu vs Steamed Tofu
  • Mapo Tofu

    This food

    Mapo Tofu

    VS75% alike
    Kung Pao Chicken

    Compare with

    Kung Pao Chicken

    Kung Pao chicken is higher in protein but contains more carbs from vegetables and thickener, while mapo tofu is lower carb.

    Kung Pao chicken provides leaner protein, but mapo tofu is lower in carbohydrates and better for blood sugar control.

    Mapo Tofu vs Kung Pao Chicken
  • Mapo Tofu

    This food

    Mapo Tofu

    VS60% alike
    Pad Thai

    Compare with

    Pad Thai

    Mapo tofu is far lower in carbs and sugar than pad thai, making it better for blood sugar control.

    Mapo tofu is a low-carb alternative to pad thai, which spikes blood sugar due to high carbohydrate noodles.

    Mapo Tofu vs Pad Thai
  • Mapo Tofu

    This food

    Mapo Tofu

    VS65% alike
    Chicken Teriyaki

    Compare with

    Chicken Teriyaki

    Chicken teriyaki is often loaded with sugar, whereas mapo tofu relies on fat and spice for flavor, keeping blood sugar lower.

    Chicken teriyaki is high in sugar, while mapo tofu uses fat and spice, making it a safer bet for low-carb diets.

    Mapo Tofu vs Chicken Teriyaki
  • Mapo Tofu

    This food

    Mapo Tofu

    VS70% alike
    Beef and Broccoli

    Compare with

    Beef and Broccoli

    Beef and broccoli provides leaner protein and fiber, while mapo tofu is higher in fat and lower in carbs.

    Beef and broccoli offers leaner protein and fiber, while mapo tofu is a higher-fat, lower-carb option.

    Mapo Tofu vs Beef and Broccoli
  • Mapo Tofu

    This food

    Mapo Tofu

    VS50% alike
    Fried Rice

    Compare with

    Fried Rice

    Mapo tofu is a low-carb alternative to fried rice, which spikes blood sugar due to high carbohydrate content.

    Mapo tofu is far lower in carbs and higher in protein than fried rice, making it vastly superior for blood sugar control.

    Mapo Tofu vs Fried Rice
  • Mapo Tofu

    This food

    Mapo Tofu

    VS85% alike
    Dan Dan Noodles

    Compare with

    Dan Dan Noodles

    Dan dan noodles share similar spicy flavors but add carb-heavy noodles; mapo tofu is the lower-carb choice.

    Dan dan noodles share similar spicy flavors but add carb-heavy noodles; mapo tofu is the lower-carb choice.

    Mapo Tofu vs Dan Dan Noodles
  • Mapo Tofu

    This food

    Mapo Tofu

    VS60% alike
    Egg Drop Soup

    Compare with

    Egg Drop Soup

    Egg drop soup is a low-calorie starter, while mapo tofu is a high-fat, high-protein main dish.

    Egg drop soup is a light, low-calorie starter, while mapo tofu is a heavy, high-fat main dish with more protein.

    Mapo Tofu vs Egg Drop Soup
  • Mapo Tofu

    This food

    Mapo Tofu

    VS70% alike
    General Tso's Chicken

    Compare with

    General Tso's Chicken

    General Tso's chicken is battered and sugar-laden, whereas mapo tofu avoids carbs and focuses on fat and protein.

    General Tso's chicken is deep-fried and full of sugar, while mapo tofu is lower in carbs and better for blood sugar.

    Mapo Tofu vs General Tso's Chicken
  • Mapo Tofu

    This food

    Mapo Tofu

    VS65% alike
    Edamame

    Compare with

    Edamame

    Edamame is a whole food low in calories and fat, while mapo tofu is a processed, high-fat dish with stronger flavor.

    Edamame is a whole, low-fat soy food, while mapo tofu is a highly processed, high-fat dish with more intense flavor.

    Mapo Tofu vs Edamame

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is mapo tofu good for weight loss?

    Traditional mapo tofu is high in calories and fat, making it difficult for weight loss unless portions are strictly controlled or the recipe is modified with less oil.

  • How many calories are in mapo tofu?

    A typical restaurant serving of mapo tofu contains roughly 450 calories, largely from the generous amount of chili oil and fatty ground meat.

  • Is mapo tofu keto-friendly?

    Yes, mapo tofu is naturally low in carbohydrates and high in fat, fitting well into a ketogenic diet.

  • Can diabetics eat mapo tofu?

    Yes, the low carbohydrate and low glycemic index make it a safe choice for blood sugar control, though the high fat content requires moderation.

  • Is mapo tofu high in sodium?

    Yes, the doubanjiang and soy sauce make it very high in sodium, which can be a concern for those with hypertension.

  • How can I make mapo tofu healthier?

    Use lean meat like ground chicken, significantly reduce the chili oil, and opt for low-sodium soy sauce and doubanjiang.

  • Does mapo tofu have a lot of protein?

    Yes, the combination of tofu and minced meat provides a solid amount of complete protein, averaging 10g per 100g.

  • Why is mapo tofu so high in calories?

    The high calorie count comes from the traditional preparation method which uses large amounts of oil to achieve the signature mouthfeel and flavor.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

85

Health analysis

80

Food safety

80

Comparisons