1 serving (100 grams) contains 120 calories, 19.0 grams of protein, 5.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
276.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 14% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.0 mg | 1% | |
| Total Carbohydrates | 4.6 g | 1% | |
| Dietary Fiber | 2.3 g | 8% | |
| Sugars | 0 g | ||
| protein | 43.8 g | 87% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 460.8 mg | 35% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 345.6 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 High protein tofu
Tofu, a versatile soy-based product, originated in China over 2,000 years ago and is a staple in East Asian and vegetarian cuisines. High-protein tofu is a firmer variant made by reducing water content during production, resulting in a denser block with more protein per serving. A 3-ounce (85-gram) serving of high-protein tofu provides approximately 14 grams of protein, 6 grams of fat, and minimal carbohydrates, making it an excellent choice for high-protein, low-carb diets. It is also a good source of calcium, iron, and magnesium, while being low in calories and cholesterol-free, contributing to its popularity among health-conscious individuals.
Health Benefits
- Excellent source of protein, providing all nine essential amino acids necessary for muscle repair and maintenance.
- Rich in calcium and magnesium, which support bone health and prevent osteoporosis.
- Contains isoflavones, plant-based compounds that may promote heart health and hormonal balance.
- Provides iron, an essential mineral that helps transport oxygen throughout the body.
- Low in saturated fat, which can contribute to better cholesterol levels and cardiovascular health.
Dietary Considerations
Selection and Storage
Store unopened tofu in the refrigerator until its expiration date. Once opened, submerge tofu in water in an airtight container, change the water daily, and consume within 3-5 days.
Common Questions About High protein tofu Nutrition
Is high protein tofu really high in protein?
Yes, high protein tofu typically contains around 15-20 grams of protein per 100 grams, making it an excellent plant-based protein source. It also has a balanced amino acid profile, which is beneficial for muscle repair and overall health.
Can I eat high protein tofu on a keto diet?
Yes, high protein tofu can fit into a keto diet as it is low in carbohydrates, containing approximately 1-2 grams of net carbs per 100 grams. However, ensure other ingredients in your dish align with keto guidelines.
What are the health benefits or concerns of eating high protein tofu?
High protein tofu is rich in protein and contains essential nutrients like iron, calcium, and magnesium, which support bone health and energy levels. However, some people may have concerns about phytoestrogens in tofu, though studies suggest moderate intake is safe and even beneficial.
What is the recommended serving size for high protein tofu?
A typical serving size of high protein tofu is around 85-100 grams, which provides approximately 15 grams of protein. This portion works well as part of a balanced meal alongside vegetables and healthy fats.
How does high protein tofu compare to other protein sources like chicken or tempeh?
High protein tofu is comparable to chicken in terms of protein content but is lower in fat and cholesterol since it's plant-based. Compared to tempeh, tofu has a smoother texture but slightly less fiber due to processing differences.
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.
