1 serving (100 grams) contains 76 calories, 8.0 grams of protein, 4.8 grams of fat, and 1.2 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 | 19.0 mg | 0% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 1.4 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 833.3 mg | 64% | |
| Iron | 3.8 mg | 21% | |
| 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 Soft tofu
Soft tofu, also known as silken tofu, is a delicate, custard-like soy product originating from China and widely used in East Asian cuisine. This versatile food is made by coagulating soy milk without curdling it, which gives it a smooth, creamy texture. Soft tofu is rich in plant-based protein, containing about 5 grams per 100 grams, and provides all nine essential amino acids. It is also an excellent source of calcium, iron, and magnesium while being naturally low in calories and saturated fat, making it a staple for various dietary needs. Due to its mild flavor, soft tofu easily absorbs other ingredient profiles, making it suitable for soups, desserts, and smoothies. It is also cholesterol-free and contains phytoestrogens, which have been associated with potential health benefits.
Health Benefits
- Boosts muscle repair and growth due to its complete protein profile with all essential amino acids.
- Supports bone health as it is a good source of calcium (providing 15–20% of the daily recommended intake per 100 grams).
- Promotes heart health with its low saturated fat content and cholesterol-free nature, which can help regulate cholesterol levels.
- May aid in managing menopause symptoms due to the presence of phytoestrogens, a plant-based estrogen compound.
- Provides energy and supports metabolism thanks to iron and magnesium, which are involved in oxygen transport and enzymatic reactions.
Dietary Considerations
Selection and Storage
Store soft tofu in the refrigerator, submerged in water, and change the water daily. Once opened, consume within 3–5 days. It is best consumed raw in dishes or lightly cooked to preserve its delicate texture.
Common Questions About Soft tofu Nutrition
Is soft tofu a good source of protein?
Soft tofu is a moderate source of protein, with approximately 5 grams of protein per 100 grams. Though it contains less protein than firm or extra-firm tofu, it is still a valuable plant-based protein source, especially for vegetarian and vegan diets.
Can I eat soft tofu on a keto diet?
Soft tofu can fit into a keto diet as it is low in carbohydrates, containing only about 2 grams of carbs per 100 grams. However, it is not as high in protein or fat as other keto-friendly options, so it should be balanced with additional fat sources to meet keto macronutrient ratios.
What are the health benefits of eating soft tofu?
Soft tofu is rich in isoflavones, which are plant-based compounds that may support hormonal health and reduce the risk of certain cancers. It is also low in calories, cholesterol-free, and a good source of essential nutrients like calcium and iron, particularly in fortified varieties. However, those with soy allergies or sensitivities should avoid it.
What is the recommended portion size for soft tofu?
A typical portion size for soft tofu is about 100–150 grams, which provides roughly 50–75 calories. Depending on your dietary needs, this can be eaten as part of a main dish or used as an ingredient in soups, smoothies, or sauces.
How does soft tofu compare to firm tofu in cooking and nutrition?
Soft tofu is smoother and more delicate than firm tofu, making it ideal for soups, desserts, or blending into creamy recipes. In contrast, firm tofu contains more protein (around 10–12 grams per 100 grams) and fewer carbs, and it holds its shape better in stir-fries or grilling. The choice depends on your recipe needs and desired 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.
