Featuring High Protein Foods, Bars and Powders

Soft Tofu Soup and Seafood Udon Soup

If you like Asian food, here are a couple of dishes that can help you get in your protein requirements for the day: Soft Tofu Soup and Seafood Udon Soup.  I had the pleasure of eating both during recent visits to a teriyaki restaurant located near my home.

Soft Tofu Soup
The owner of the restaurant gave us a sample of the soft tofu soup to take home to eat.  Since my husband and mother don’t care for tofu, I was the one that got to test it out.  I knew it would be great the second that I opened the box and saw the tofu, kimchi, zucchini and onions.  I’m sure there were a bunch of spices and flavorings added to it, but since I didn’t make the dish, I can’t give you the exact ingredients or nutritional breakdown.


The soup was very filling and I would like to eat it more often.  I estimate that each bowl has about 217 calories and 17 grams of protein.  I came to those figures by taking an average of 3 Korean Soft Tofu Soup entries that I found on MyFitnessPal:

  • Soon Tofu – Korean Soft Tofu Soup, 300 grams: 223 calories and 16 grams of protein
  • Caloriecount – Korean Soft Tofu Soup, 1 cup: 243 calories and 18 grams of protein
  • Korean – Korean Kimchi Tofu Soup, 1 serving: 186 calories and 17 grams of protein

I’m assuming that most of the protein in the soup comes from tofu.  Sometimes I make chicken and vegetable soup and I bet that I can use tofu as my protein source instead of chicken.  That will be great for the days that I want to go meatless.

See Tofu Cookbooks on Amazon

See Asian Soup Cookbooks on Amazon

Seafood Udon Soup
The following week, we went back to that same teriyaki restaurant. I planned on ordering the soft tofu soup, but I messed up and ordered a bowl of seafood udon soup instead. This dish was filled with large noodles, broccoli, shrimp and octopus.  The picture below isn’t from the restaurant as I was too busy eating to take pictures.  But  I wanted to show you what udon noodles look like.

hot udon noodles with shrim

The soup was good, but I didn’t like it as much as the soft tofu soup as it wasn’t quite as flavorful.  I ate all of the shrimp and broccoli, some of the noodles and a few bites of the octopus. The octopus didn’t taste bad, but I don’t care for its rubbery texture.

When I came home, I logged on to MyFitnessPal to find the nutritional information for octopus.  It’s very high in protein as 3 ounces of it contains a whopping 25 grams of protein. That made me feel better because between the shrimp and the octopus, I had a high protein dinner.  I also checked the nutritional information for udon soup, but there seemed to be a lot of variation between the different entries in MyFitnessPal.  I usually don’t like using MFP for recipes that other users entered because I don’t know what ingredients they put into their version of the dish.

What are your favorite high protein soups?


Photo Credits
Soft Tofu Soup: Diana Poisson
Udon Noodle Soup: © Fanfo – Fotolia.com

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My name is Diana and I am looking for protein foods that are healthy, easy to make, taste great and fit within my budget.

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I'm Diana and this is where I tell you about different high protein foods. I'm always looking for healthy, great tasting and easy to make high protein choices!