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 | 1.4 g | ||
| protein | 37.4 g | 74% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 833.3 mg | 64% | |
| Iron | 12.9 mg | 71% | |
| 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 Tofu
Tofu, also known as bean curd, is a versatile plant-based protein made by coagulating soy milk and pressing the resulting curds into solid blocks. Originating from China over 2,000 years ago, it is a staple in many East Asian cuisines and has gained global popularity, especially among vegetarians and vegans. Tofu is nutrient-dense and low in calories, providing a good source of high-quality protein (15.7g per 100g), healthy fats (8.7g), and minimal carbohydrates (2.3g). It also contains notable levels of calcium (350mg), iron (5.4mg), and phosphorus, contributing to its reputation as a beneficial food for bone health. Tofu is available in multiple textures, such as silken, soft, and firm, making it a versatile ingredient for soups, stir-fries, and desserts.
Health Benefits
- High-quality protein: Tofu contains all nine essential amino acids, making it a complete protein source ideal for muscle repair and maintenance.
- Bone health support: With 350mg of calcium per 100g, tofu contributes to strong bones and may help prevent osteoporosis when combined with a calcium-rich diet.
- Iron-rich: Tofu provides 5.4mg of iron per 100g, which supports red blood cell production and prevents iron deficiency anemia.
Dietary Considerations
Selection and Storage
Tofu should be refrigerated and kept in water to maintain freshness after opening. Change the water daily and consume within 3-5 days. For longer-term storage, tofu can also be frozen, which alters its texture but retains its nutritional value.
Common Questions About Tofu Nutrition
Is tofu high in protein?
Yes, tofu is an excellent source of plant-based protein. A 100-gram serving of firm tofu contains about 15.7 grams of protein, making it a great choice for those aiming to meet their protein needs while on a vegetarian or vegan diet.
Can I eat tofu on a keto diet?
Yes, tofu is suitable for a keto diet due to its low carbohydrate content. With only 2.3 grams of carbs and 8.7 grams of fat per 100 grams, tofu aligns well with keto dietary guidelines.
What are the health benefits and concerns of eating tofu?
Tofu provides multiple health benefits, including being a good source of protein, calcium, and iron while being low in calories. However, some people may have concerns about soy isoflavones complicating hormone levels, though moderate consumption is considered safe for most individuals.
What is the recommended serving size for tofu?
A typical serving size of tofu is around 100 grams, which provides 144 calories, 15.7 grams of protein, and healthy fats. This portion works well in balanced meals, whether stir-fried, grilled, or added to soups and salads.
How does tofu compare to tempeh in nutrition?
Both tofu and tempeh are soy-based, but tempeh contains more protein (approximately 19 grams per 100 grams) and fiber compared to tofu’s 15.7 grams of protein and 0.4 grams of fiber. Tempeh has a firmer texture and nutty taste, while tofu is softer and more versatile for absorbing flavors.
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.
