1 serving (100 grams) contains 76 calories, 8.1 grams of protein, 4.8 grams of fat, and 1.9 grams of carbohydrates.
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Nutrition Information
Calories |
181.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 14% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.7 mg | 0% | |
| Total Carbohydrates | 4.5 g | 1% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.7 g | ||
| protein | 19.3 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 833.3 mg | 64% | |
| Iron | 12.9 mg | 71% | |
| Potassium | 288.1 mg | 6% | |
* 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 Cold tofu
Cold tofu, also known as chilled tofu or hiyayakko in Japanese cuisine, is a simple dish featuring fresh, uncooked tofu, often served with toppings such as scallions, grated ginger, soy sauce, or bonito flakes. Tofu originated in China over 2,000 years ago and has become a staple in Asian cuisines, widely appreciated for its versatility and nutritional benefits. It is made by coagulating soy milk and pressing the curds into solid blocks. Nutritionally, tofu is a rich source of plant-based protein, containing approximately 10 grams per 100 grams, and offers essential nutrients like calcium, iron, and magnesium. It is naturally low in calories and fat while being cholesterol-free, making it a popular choice for health-conscious and vegetarian diets. The cold tofu dish allows the preservation of tofu’s delicate texture and flavor, while being a cooling option in warm weather.
Health Benefits
- Supports muscle repair and growth due to its high-quality plant protein content (10 grams per 100 grams).
- Contributes to bone health with approximately 350 mg of calcium per 100 grams when fortified with calcium during production.
- Provides heart health benefits as it is cholesterol-free and contains isoflavones, which may help lower LDL cholesterol levels.
- Promotes antioxidant activity through its selenium content (around 7 mcg per 100 grams), which aids in reducing oxidative stress.
- Offers support for cognitive function due to the presence of iron (approximately 1.6 mg per 100 grams), essential for oxygen transport in the brain.
Dietary Considerations
Selection and Storage
Store tofu in an airtight container filled with fresh water in the refrigerator for up to 3-5 days, replacing the water daily to maintain freshness. Serve cold tofu immediately after preparation.
Common Questions About Cold tofu Nutrition
Is cold tofu high in protein?
Yes, cold tofu is a great source of protein. A 100-gram serving of firm tofu typically contains around 8–10 grams of protein, depending on the brand. It's an excellent option for those looking to increase their protein intake in plant-based diets.
Can I eat cold tofu on a keto diet?
Yes, cold tofu can be enjoyed on a keto diet as it is low in carbs. With only about 2–4 grams of carbohydrates per 100 grams, it fits well into the daily carb limits for ketosis, especially as it is also high in protein and healthy fats.
What are the health benefits of eating cold tofu?
Cold tofu is rich in essential nutrients like protein, calcium, iron, and magnesium. Consuming tofu regularly may support muscle growth, bone health, and heart health due to its isoflavones, which are plant compounds linked to reduced cholesterol levels. However, it is advisable to moderate tofu intake as excessive consumption may affect hormone balance due to its phytoestrogen content.
How much cold tofu should I eat per serving?
A recommended serving size of cold tofu is about 100 grams, which is roughly half a standard block. This portion provides around 70–90 calories, making it a healthy choice for a snack or part of a meal. Adjust serving sizes based on your nutritional needs or dietary goals.
How does cold tofu compare to cooked tofu in terms of nutrition?
Cold tofu and cooked tofu have nearly identical nutritional profiles, as heating does not significantly alter its macronutrients. However, cooking tofu might mildly reduce its water content, slightly concentrating calories and protein. Cold tofu is often preferred for dishes like salads, while cooked tofu is ideal for stir-fries or soups.
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.
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.
