1 serving (100 grams) contains 144 calories, 15.7 grams of protein, 8.7 grams of fat, and 3.9 grams of carbohydrates.
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Nutrition Information
Calories |
327.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 34.1 mg | 1% | |
| Total Carbohydrates | 8.9 g | 3% | |
| Dietary Fiber | 1.1 g | 3% | |
| Sugars | 1.4 g | ||
| protein | 35.7 g | 71% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1552.3 mg | 119% | |
| Iron | 6.1 mg | 33% | |
| Potassium | 538.6 mg | 11% | |
* 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 Cooked tofu
Cooked tofu, derived from soybeans, is a staple in East Asian cuisine with roots tracing back over 2,000 years to ancient China. Tofu is made by coagulating soy milk and pressing the resulting curds into blocks. High in protein, cooked tofu is also a rich source of calcium, iron, and magnesium. It's naturally low in calories and cholesterol-free, making it a versatile ingredient for numerous dietary plans. Tofu absorbs flavors well, making it suitable for savory and sweet dishes alike. Nutritionally, it provides all nine essential amino acids, making it a complete protein often used as a plant-based replacement for meat in vegetarian and vegan diets.
Health Benefits
- Rich in plant-based protein, providing approximately 10-15 grams of protein per 100 grams, essential for muscle repair and growth.
- Contains isoflavones, plant compounds linked to improved heart health and reduced risk of hormone-related cancers.
- High in calcium, offering 10–15% of the recommended daily intake per serving, supporting strong bone health.
Dietary Considerations
Selection and Storage
Store cooked tofu in an airtight container in the refrigerator and consume within 3-5 days to maintain freshness. For longer storage, it can be frozen, though texture may alter slightly.
Common Questions About Cooked tofu Nutrition
Is cooked tofu high in protein?
Yes, cooked tofu is a good source of plant-based protein. A 100-gram serving of firm tofu contains around 8-10 grams of protein, making it an excellent choice for vegetarians and vegans looking to meet their protein needs.
Can I eat cooked tofu on a keto diet?
Yes, tofu can fit into a keto diet as it is low in carbohydrates. A 100-gram serving contains about 2-3 grams of carbs, making it a great option for maintaining low-carb intake while providing protein and healthy fats.
What are the health benefits or concerns of eating cooked tofu?
Cooked tofu is rich in nutrients like calcium, iron, and magnesium, and it provides isoflavones, which may support heart health and bone health. However, some people may have concerns about soy allergies or the effects of phytoestrogens, so moderation is key for those with specific sensitivities.
What is the ideal portion size of cooked tofu?
A typical serving size of cooked tofu is around 100-150 grams, which provides a balanced amount of nutrients. This portion size is sufficient for most people to benefit from its protein and other nutrients without overconsuming calories.
How does cooked tofu compare to other protein sources like chicken or tempeh?
Cooked tofu has less protein than chicken but contains fiber and is suitable for vegans, unlike meat. Compared to tempeh, tofu has a softer texture and a milder flavor, while tempeh is slightly higher in protein and contains more probiotics due to fermentation.
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.
