1 serving (100 grams) contains 144 calories, 15.7 grams of protein, 8.7 grams of fat, and 2.3 grams of carbohydrates.
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Nutrition Information
Calories |
342.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 26% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 35.7 mg | 1% | |
| Total Carbohydrates | 5.5 g | 2% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 1.7 g | ||
| protein | 37.4 g | 74% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1626.2 mg | 125% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 564.3 mg | 12% | |
* 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 Organic firm tofu
Organic firm tofu is a versatile plant-based protein made from soybeans, originally rooted in East Asian cuisine, particularly Chinese and Japanese diets, for over 1,000 years. It is prepared by coagulating soy milk and pressing the curds into blocks. Nutritionally, firm tofu is rich in protein (around 19 grams per 100 g serving), low in carbohydrates, and moderate in fat, providing healthy unsaturated fats. It is an excellent source of calcium, iron, and magnesium due to its fortification during processing. Additionally, it contains all nine essential amino acids, making it a valuable option for vegetarians and vegans.
Health Benefits
- Promotes muscle strength and repair due to its high-quality protein content (19 g per 100 g).
- Supports bone health with calcium, providing around 350 mg per serving, which is beneficial for maintaining strong bones.
- Helps prevent iron deficiency anemia by contributing approximately 5.4 mg of iron per serving.
- Contains isoflavones, which have been linked to potential heart health and hormone balance benefits.
- Rich in magnesium (approximately 30 mg per serving), promoting energy metabolism and nerve function.
Dietary Considerations
Selection and Storage
Store organic firm tofu in its original packaging or submerged in fresh water in an airtight container in the refrigerator, and use within 3-5 days after opening. For longer storage, it can be frozen, although freezing may slightly alter its texture.
Common Questions About Organic firm tofu Nutrition
Is organic firm tofu high in protein?
Yes, organic firm tofu is an excellent source of plant-based protein. A 3.5-ounce (100-gram) serving typically contains 8-10 grams of protein, making it a great option for those looking to increase their protein intake, especially in a vegan or vegetarian diet.
Can I eat organic firm tofu on a keto diet?
Yes, organic firm tofu can be part of a keto diet as it is low in carbohydrates. A 3.5-ounce (100-gram) serving contains only about 2 grams of net carbs, which fits well within the daily carb limit for keto dieters.
What are the health benefits and potential concerns of eating organic firm tofu?
Organic firm tofu is a good source of protein, calcium, and iron, and it contains all nine essential amino acids, making it a complete protein. However, some people may choose to limit tofu consumption due to concerns over its phytoestrogen content and its potential effects on hormones, though current research suggests moderate consumption is generally safe and healthy.
What are the recommended portion sizes for organic firm tofu?
A common serving size for organic firm tofu is about 3-5 ounces (85-140 grams), which provides a substantial amount of protein, along with vitamins and minerals. Adjust portion sizes based on your daily caloric and protein needs.
How does organic firm tofu compare to other plant-based proteins?
Organic firm tofu is one of the best plant-based protein sources due to its high protein content and versatility in cooking. Compared to lentils or chickpeas, tofu has fewer carbs and a more neutral flavor, making it suitable for a wide variety of dishes. In comparison to tempeh, tofu has a softer texture and slightly lower calorie content.
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.
