1 serving (100 grams) contains 270 calories, 18.8 grams of protein, 20.2 grams of fat, and 8.9 grams of carbohydrates.
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Nutrition Information
Calories |
680.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.9 g | 65% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 28.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40.3 mg | 1% | |
| Total Carbohydrates | 22.3 g | 8% | |
| Dietary Fiber | 9.8 g | 35% | |
| Sugars | 6.9 g | ||
| protein | 47.4 g | 94% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 937.4 mg | 72% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 367.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bean curd
Bean curd, also known as tofu, is a soy-based product originating in China over 2,000 years ago. It is a staple in many Asian cuisines and is now widely consumed across the globe. Made by coagulating soy milk and pressing the curds into blocks, bean curd is highly versatile and can be used in savory or sweet dishes. Nutritionally, it is a rich source of plant-based protein, containing approximately 8 grams per 100 grams. It also provides essential minerals like calcium, iron, and magnesium, along with small amounts of fiber and negligible saturated fat, making it a heart-healthy food choice.
Health Benefits
- High-quality plant protein helps in muscle repair and maintenance, providing all nine essential amino acids.
- Rich in calcium (about 350 mg per 100 grams in calcium-set tofu), which supports bone health.
- Contains isoflavones, plant compounds that may reduce the risk of hormone-related cancers and improve heart health.
- Provides iron (1.6 mg per 100 grams), essential for oxygen transport in the blood.
- Low in saturated fat and cholesterol-free, contributing to cardiovascular well-being.
Dietary Considerations
Selection and Storage
Store bean curd in the refrigerator in its original packaging or submerged in water, which should be changed daily. Use within 3-5 days of opening for freshness.
Common Questions About Bean curd Nutrition
Is bean curd high in protein?
Yes, bean curd, also known as tofu, is a high-protein food. A 100-gram serving of firm tofu typically contains around 8-10 grams of protein, making it a great plant-based protein option, especially for vegetarians and vegans.
Can I eat bean curd on a keto diet?
Yes, bean curd is suitable for a keto diet as it is low in carbohydrates. A 100-gram serving of firm tofu contains approximately 2-3 grams of net carbs, making it compatible with keto dietary restrictions.
What are the health benefits or concerns associated with bean curd?
Bean curd is rich in protein, calcium, and iron, and is a good source of isoflavones, which may support bone health and hormonal balance. However, some people may be sensitive to soy or need to limit soy intake due to thyroid health concerns or specific allergies.
What is the recommended portion size for bean curd?
A typical portion size for bean curd is around 100 grams (about half a block of tofu). This provides about 130 calories, 8-10 grams of protein, and small amounts of vitamins and minerals. Adjust servings based on your dietary needs and meal plan.
How does bean curd compare to other plant-based protein sources?
Bean curd is one of the most versatile plant-based proteins, with a mild flavor that works well in both savory and sweet dishes. Compared to alternatives like lentils or chickpeas, it is lower in carbohydrates and provides similar protein content, making it an excellent choice for low-carb diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Bean curd DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
