1 serving (100 grams) contains 144 calories, 15.7 grams of protein, 8.7 grams of fat, and 2.3 grams of carbohydrates.
Log this food in SnapCalorie
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 | 33.3 mg | 1% | |
| Total Carbohydrates | 5.5 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 1.4 g | ||
| protein | 37.4 g | 74% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 833.3 mg | 64% | |
| Iron | 6.4 mg | 35% | |
| 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 Pressed tofu
Pressed tofu is a firmer variation of regular tofu made from coagulated soy milk, which is pressed to remove excess water. Originating in China thousands of years ago, it is a staple in East Asian and Southeast Asian cuisines. Pressed tofu is commonly used in stir-fries, soups, and marinades due to its dense texture. It is a rich source of plant-based protein, iron, and calcium, making it a popular nutritional choice for vegetarians and vegans. It is low in saturated fats and contains isoflavones, which have potential health-promoting properties. Pressed tofu is also versatile, absorbing flavors well in different cooking methods, and is gluten-free, making it accessible for various dietary needs.
Health Benefits
- Supports muscle growth and repair due to its high protein content (approximately 10-15g per 100g serving).
- Improves bone health with a source of calcium (provides about 176mg per 100g serving).
- Contains isoflavones, which may contribute to reduced risk of heart disease and improved hormonal balance.
- Rich in iron, which helps in oxygen transport and energy metabolism (approximately 1.5mg per 100g serving).
- Low saturated fat levels support heart health and reduce cholesterol levels.
Dietary Considerations
Selection and Storage
Store pressed tofu in the refrigerator in an airtight container for up to 5-7 days. For optimal freshness, change the water daily if the tofu is stored submerged.
Common Questions About Pressed tofu Nutrition
Is pressed tofu high in protein?
Yes, pressed tofu is an excellent source of plant-based protein. A 100-gram serving typically contains about 10-15 grams of protein, making it an ideal choice for vegetarians and vegans looking to meet their protein needs.
Can I eat pressed tofu on a keto diet?
Pressed tofu is keto-friendly due to its low carbohydrate content. A 100-gram serving has approximately 2 grams of net carbs, making it a great protein option for those following a ketogenic diet.
What are the health benefits of pressed tofu?
Pressed tofu is rich in protein and contains essential amino acids, as well as minerals like calcium, iron, and magnesium. It is also low in saturated fat and cholesterol-free, contributing to heart health. However, some processed tofu may contain added sodium, so checking labels is important for those monitoring their salt intake.
How much pressed tofu should I eat in one serving?
A standard serving size of pressed tofu is around 85-100 grams (about 3-4 ounces). This provides a balanced amount of protein and nutrients while keeping calories moderate, as pressed tofu contains around 90-120 calories per serving depending on preparation.
How does pressed tofu compare to regular tofu for cooking?
Pressed tofu is firmer and contains less water than regular tofu, making it ideal for stir-frying, grilling, and baking. It holds its shape better during cooking and absorbs marinades more effectively. Regular tofu, on the other hand, is softer and better suited for soups, blending, or recipes requiring a smoother texture.
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.
