1 serving (50 grams) contains 115 calories, 10.5 grams of protein, 6.0 grams of fat, and 3.5 grams of carbohydrates.
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Nutrition Information
Calories |
345.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.0 mg | 0% | |
| Total Carbohydrates | 10.5 g | 3% | |
| Dietary Fiber | 1.5 g | 5% | |
| Sugars | 0 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 525.5 mg | 40% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 225.2 mg | 4% | |
* 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 skin
Tofu skin, also known as yuba, is a versatile food product made from the coagulated layer that forms on the surface of boiling soy milk. This food originated in China and is widely used in East Asian cuisines for its delicate texture and ability to absorb flavors. Nutritionally, tofu skin is rich in plant-based protein, containing approximately 50 grams per 100 grams when dried. It also provides beneficial nutrients such as iron, calcium, and magnesium, contributing to bone health and energy production. Additionally, it is low in saturated fat while offering small amounts of dietary fiber and B vitamins like folate. This makes tofu skin a popular option for vegetarians, vegans, and others seeking alternative protein sources. Often sold dried or fresh, tofu skin is a staple in stir-fries, soups, wraps, and salads, adding both nutritional value and unique texture to meals.
Health Benefits
- High plant-based protein content supports muscle repair and maintenance, providing roughly 50 grams of protein per 100 grams when dried.
- Rich in calcium and magnesium, it promotes healthy bone density and muscle contractions.
- Good source of iron, which is crucial for oxygen transport in the blood and preventing anemia.
- Contains folate (vitamin B9), which supports DNA synthesis and cell growth, particularly important during pregnancy.
- Low in saturated fats, contributing to heart health and cholesterol management.
Dietary Considerations
Selection and Storage
Store dried tofu skin in a cool, dry place in an airtight container. Fresh yuba should be kept refrigerated and used within 3-5 days, ensuring it remains moist.
Common Questions About Tofu skin Nutrition
Is tofu skin high in protein?
Yes, tofu skin is high in protein, making it an excellent choice for individuals looking to increase their protein intake. On average, 100 grams of tofu skin contains about 25 grams of protein, which is significantly higher compared to many plant-based protein sources.
Can I eat tofu skin on a keto diet?
Tofu skin can fit into a keto diet since it is relatively low in carbohydrates. It contains approximately 2 grams of net carbs per 100 grams, making it a compatible option for those adhering to low-carb and keto dietary plans.
What are the health benefits or concerns of tofu skin?
Tofu skin is rich in protein and contains essential amino acids, making it great for muscle repair and growth. It is also a source of B vitamins and iron. However, depending on preparation, it may be high in sodium when pre-packaged or seasoned, so moderation is advised for individuals monitoring their sodium intake.
How much tofu skin should I eat per serving?
A recommended serving size for tofu skin is roughly 75–100 grams, which provides a good balance of protein and nutrients. You can adjust the portion size based on your nutritional needs, but pairing it with vegetables can help create a balanced meal.
How does tofu skin compare to regular tofu in nutrition and preparation?
Tofu skin has a higher protein content (about 25 grams per 100 grams) compared to regular tofu, which typically has about 8–10 grams per 100 grams. It is also firmer and has a chewier texture, making it better suited for stir-fries or wraps rather than soups or softer dishes where regular tofu excels.
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.
- Nutritional and Functional Properties of Soy FoodsJournal of NutritionPeer-reviewed analysis of soy products, including tofu skin, emphasizing their role in nutrition and disease prevention.
- Soy and Soy Foods in the Dietary Guidelines for AmericansUS Department of Health and Human ServicesDiscusses how soy products, such as tofu skin, fit into healthy eating patterns in USDA dietary guidelines.
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.
