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Dish guides · Sichuan

Is mapo tofu healthy?

Mapo tofu costs about $2.77 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on ground pork.

By health goal

Lower LDL cholesterol
With a swap
Go easy on ground pork. Tofu helps. Swapping ground pork for ground chicken keeps the dish and makes it better for lower LDL cholesterol.
Steadier blood sugar
Good fit
For steadier blood sugar, tofu in mapo tofu helps, and nothing in it works against that goal.
Lower blood pressure
Watch the salt
Go easy on doubanjiang: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
Good fit
For weight loss, tofu in mapo tofu helps, and nothing in it works against that goal.
More protein
Good fit
For more protein, tofu in mapo tofu helps, and nothing in it works against that goal.

For LDL cholesterol, with sources

1 of 5
LDL habits in this dish
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
✓
Soy or beans in place of some meat
Nuts, seeds, olive oil or avocado
Little fatty meat, cream, butter or cheese
Helps your LDL
tofu
Soy protein in place of animal protein.
Mayo Clinic
Go easy
ground pork
Red and processed meat: saturated fat raises LDL.
American Heart Association
One swap each, same dish
ground pork to ground chicken, or half pork with chopped shiitake
Mushrooms keep it juicy in dumplings and mapo dishes

What goes in (per portion)

tofu
½ block
ground pork
¼ lb
doubanjiang
½ tbsp
garlic
¼ head
ginger
¼ knob
green onion
¼ bunch
rice mix
¼ cup

Questions

Is mapo tofu healthy?

Mapo tofu costs about $2.77 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on ground pork.

Is mapo tofu good for high cholesterol?

With a swap. Go easy on ground pork. Tofu helps. Swapping ground pork for ground chicken keeps the dish and makes it better for lower LDL cholesterol.

Is mapo tofu OK for blood sugar or diabetes?

Yes, going by its main ingredients. For steadier blood sugar, tofu in mapo tofu helps, and nothing in it works against that goal.

Is mapo tofu OK for high blood pressure?

Go easy on doubanjiang: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is mapo tofu good for weight loss?

Yes, going by its main ingredients. For weight loss, tofu in mapo tofu helps, and nothing in it works against that goal.

Is mapo tofu high in protein?

Yes, going by its main ingredients. For more protein, tofu in mapo tofu helps, and nothing in it works against that goal.

How much does mapo tofu cost to make at home?

About $2.77 a serving, or $11.07 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make mapo tofu healthier?

Swap ground pork for ground chicken. It keeps the dish recognizable.

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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