1 serving (100 grams) contains 144 calories, 15.7 grams of protein, 8.0 grams of fat, and 3.9 grams of carbohydrates.
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Nutrition Information
Calories |
331.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 34.6 mg | 1% | |
| Total Carbohydrates | 9.0 g | 3% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 1.4 g | ||
| protein | 36.2 g | 72% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 806.5 mg | 62% | |
| Iron | 12.4 mg | 68% | |
| Potassium | 278.8 mg | 5% | |
* 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 Tofu chunks
Tofu chunks are a versatile plant-based protein made from coagulated soy milk that is pressed into solid blocks and cut into pieces. Originating in China over 2,000 years ago, tofu is a staple in East Asian and Southeast Asian cuisines, including Chinese, Japanese, Korean, and Thai dishes. It is rich in protein, containing approximately 10 grams per 100 grams, and offers essential nutrients like calcium, iron, and magnesium. Tofu is also naturally low in calories and fat, making it a popular choice for health-conscious individuals. Its ability to absorb flavors and adapt to various cooking methods — such as stir-frying, baking, or grilling — makes tofu chunks a versatile addition to many meals while contributing to a balanced diet.
Health Benefits
- High-quality protein source with 10 grams of protein per 100 grams, supporting muscle repair and growth.
- Rich in calcium, promoting strong bones and teeth; serving sizes typically offer up to 15% of the daily recommended amount.
- Contains isoflavones, plant compounds that may support hormonal balance and cardiovascular health.
- Good source of iron, which is vital for oxygen transport in the blood and addressing iron-deficiency anemia.
- Low saturated fat content supports overall heart health and aids in maintaining healthy cholesterol levels.
Dietary Considerations
Selection and Storage
Store tofu chunks in an airtight container with fresh water in the refrigerator for up to five days. Change the water daily to maintain freshness. For longer storage, tofu chunks can be frozen to extend their shelf life up to three months.
Common Questions About Tofu chunks Nutrition
Is tofu high in protein?
Yes, tofu is an excellent source of plant-based protein. A 100-gram serving of firm tofu contains approximately 10 grams of protein, making it a great choice for vegetarians, vegans, and anyone looking to increase their protein intake.
Can I eat tofu on a keto diet?
Yes, tofu can fit into a keto diet as it is low in carbohydrates. A 100-gram serving of tofu contains about 2 grams of carbs, making it compatible with low-carb and keto diets when paired with other high-fat, low-carb ingredients.
What are the health benefits of eating tofu?
Tofu is rich in nutrients like iron, calcium, and protein. It is also a source of isoflavones, which may support heart health and bone density. Additionally, tofu is low in saturated fat and contains no cholesterol, which can contribute to overall heart health.
How much tofu should I eat in one serving?
A typical serving size of tofu is around 100 grams or half a cup. This portion provides a balanced amount of protein (around 10 grams) and other nutrients without excessive calories, as it contains about 110-120 calories per serving.
How does tofu compare to chicken in terms of nutrition?
Tofu is lower in calories and fat compared to chicken breast, but chicken has slightly more protein. For example, 100 grams of chicken breast contains about 31 grams of protein and 165 calories, while the same amount of firm tofu offers 10 grams of protein and around 120 calories. Tofu is an excellent alternative for those on plant-based diets and provides additional nutrients like calcium and isoflavones.
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.
