Tofu skin roll

Appetizer

Item Rating: 83/100

1 serving (100 grams) contains 150 calories, 12.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		16.7 g	21%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		28.6 g	57%
Vitamin D		0 mcg	0%
Calcium		476.2 mg	36%
Iron		4.8 mg	26%
Potassium		357.1 mg	7%

* 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

🥩 High protein

Source of Calories

Fat: 150 cal (41.8%)

Protein: 114 cal (31.8%)

Carbs: 95 cal (26.5%)

About Tofu skin roll

Tofu skin roll, also called yuba roll or bean curd skin roll, is a traditional dish commonly found in East Asian cuisine, particularly in Chinese and Japanese diets. Made from the skin formed on boiling soy milk, tofu skin is high in plant-based protein and is often filled with vegetables, mushrooms, or meat before being steamed, fried, or braised. It is a versatile dish providing a good source of essential amino acids, iron, calcium, and magnesium. Low in saturated fat and cholesterol-free, tofu skin rolls are popular among vegetarians and vegans for their nutritional benefits and satisfying texture.

Health Benefits

• Rich in plant-based protein, tofu skin supports muscle repair and maintenance, providing approximately 10-15g protein per 100g.
• High in iron (approximately 9mg per 100g), assisting in oxygen transport in the bloodstream and energy production.
• Contains calcium (about 240mg per 100g), supporting bone health and reducing the risk of osteoporosis.
• Low in saturated fat and cholesterol-free, it promotes heart health and balanced cholesterol levels.
• Contains magnesium (approximately 60mg per 100g), beneficial for muscle function and reducing inflammation.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, dairy-free, low-cholesterol

Not suitable for: Soy-free, low-fodmap diets (if consumed in large amounts due to gos)

Selection and Storage

Store uncooked tofu skin rolls in an airtight container in the refrigerator for up to 3-5 days. Freeze for longer storage, and steam or fry after thawing to maintain texture and flavor.

Common Questions About Tofu skin roll Nutrition

Is Tofu Skin Roll high in protein?

Yes, tofu skin rolls are high in protein, as they are made from soybeans. A 100g serving typically contains about 12-15g of protein, making them an excellent plant-based protein source for vegans and vegetarians.

Can I eat Tofu Skin Roll on a keto diet?

Tofu skin rolls can fit into a keto diet in moderation. A 100g serving contains roughly 2-3g of net carbs, which is relatively low, but should be factored into your daily carb limit. Avoid variations with high-sugar fillings or sauces.

What are the health benefits of eating Tofu Skin Roll?

Tofu skin rolls are a good source of plant-based protein, low in saturated fat, and contain essential nutrients like calcium, iron, and magnesium. They may help support heart health and bone strength due to their nutrient profile.

How many Tofu Skin Rolls should I eat per serving?

A typical serving size is 2-3 tofu skin rolls, which provides approximately 100-150 calories depending on preparation. This amount balances nutritional intake without excessive calorie consumption.

How does Tofu Skin Roll compare to regular tofu?

Tofu skin rolls are more concentrated in protein and fat compared to regular tofu, as they are made from the film that forms on boiled soy milk. Consequently, they are denser and chewier, making them ideal for certain recipes like wraps or stir-fries.

Data Sources & Scientific References