Tofu cubes

Protein

Item Rating: 87/100

1 serving (100 grams) contains 144 calories, 15.0 grams of protein, 8.0 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		342.9
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	2.9 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		35.7 mg	1%
Total Carbohydrates		7.1 g	2%
	Dietary Fiber	2.4 g	8%
	Sugars	0 g
protein		35.7 g	71%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 171 cal (50.0%)

Protein: 142 cal (41.7%)

Carbs: 28 cal (8.3%)

About Tofu cubes

Tofu cubes are derived from soybeans through a process of curdling and pressing soy milk, forming a versatile protein-rich food. Originating in China over 2,000 years ago, tofu has become a staple ingredient in East Asian cuisines and is celebrated worldwide for its adaptability in savory and sweet dishes. Nutritionally, tofu is low in calories, contains about 10 grams of protein per 100 grams, and offers a complete amino acid profile. It is also a good source of essential nutrients, such as calcium, iron, and magnesium, while being naturally low in saturated fat and cholesterol-free. Its neutral taste absorbs flavors well, making it ideal for diverse recipes ranging from stir-fries to smoothies.

Health Benefits

• Rich in protein (about 10g/100g), tofu supports muscle repair and growth as a complete source of all nine essential amino acids.
• Contains calcium (up to 350mg per 1/2 cup for calcium-set varieties), promoting healthy bones and teeth.
• Iron content (approximately 3mg/100g) contributes to oxygen transport and energy production in the body.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, gluten-free, low-carb

Not suitable for: Soy-free, some paleo diets

Selection and Storage

Store tofu cubes in a container with fresh water in the refrigerator and change the water daily to maintain freshness. Once opened, consume within 3-5 days. Alternatively, freeze tofu for longer shelf life, which alters its texture for recipes like stews.

Common Questions About Tofu cubes Nutrition

Is tofu high in protein?

Yes, tofu is an excellent source of protein. A 3.5-ounce (100-gram) serving of tofu contains about 8 grams of protein, making it a great plant-based protein option for vegetarians, vegans, and others looking to increase protein intake.

Can I eat tofu on a keto diet?

Yes, tofu is suitable for a keto diet as it is low in carbs. One 100-gram serving of firm tofu contains approximately 2 grams of carbs, making it compatible with the low-carb requirements of a keto diet while providing a healthy source of protein and fat.

What are the health benefits and concerns of eating tofu?

Tofu is a rich source of plant-based protein, calcium, and iron, and contains all nine essential amino acids. It may support heart health and bone strength due to its nutrient profile. However, some individuals may be concerned about tofu's phytoestrogen content, which mimics estrogen. Current research suggests moderate consumption is safe for most people.

What is the recommended portion size for tofu?

A standard serving size of tofu is around 3.5 ounces (100 grams) or about half a cup. This portion provides an estimated 80 calories, making it a versatile addition to meals. Adjust portion sizes based on your protein and calorie needs.

How does tofu compare to chicken for protein content?

Tofu contains less protein than chicken but offers other nutritional benefits. For example, 100 grams of tofu has about 8 grams of protein, while the same amount of chicken breast contains about 31 grams of protein. However, tofu is cholesterol-free and provides calcium and iron, which chicken does not have in significant quantities.

Data Sources & Scientific References