1 serving (245 grams) contains 95 calories, 8.0 grams of protein, 4.0 grams of fat, and 8.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
92.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 825.2 mg | 35% | |
| Total Carbohydrates | 7.8 g | 2% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 1.9 g | ||
| protein | 7.8 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 145.6 mg | 11% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 194.2 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 soup
Tofu soup is a comforting dish commonly found in East Asian cuisines, particularly in Japan (miso soup with tofu), Korea (soondubu jjigae), and China (doufu tang). This soup typically includes tofu as the star ingredient, along with vegetables, broth, and seasonings. Tofu, made from soybeans, is an excellent plant-based protein source and is rich in essential amino acids. It's also a good source of calcium, iron, and magnesium, contributing to its strong nutritional profile. Depending on the recipe, tofu soup can be low in calories and fat, making it a great option for light meals. With the addition of vegetables and diverse herbs, it offers vitamins like A, C, and K, along with dietary fiber, enhancing its nutrient density. It's a versatile dish, easy to customize with different spices or proteins based on individual preferences or regional traditions.
Health Benefits
- Rich in plant-based protein (approximately 8–10 g per 100 g of tofu), supporting muscle repair and growth.
- Contains calcium (~350 mg per serving if calcium-set tofu is used), contributing to bone health.
- High in isoflavones, which are natural plant compounds that may support heart health and reduce inflammation.
- Provides iron (~5.4 mg per 100 g of tofu), an essential mineral for oxygen transport in the blood.
- Includes magnesium, which supports nerve function and helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store tofu in the refrigerator, submerged in water, and change the water daily to keep it fresh for up to 3–5 days. Prepare the soup fresh and consume within 1-2 days for optimal flavor and safety.
Common Questions About Tofu soup Nutrition
Is tofu soup high in protein?
Tofu soup can be a good source of protein depending on the quantity of tofu used. Tofu contains roughly 8 grams of protein per 100 grams, making it a suitable option for protein intake in a plant-based meal. Additional ingredients in the soup, like vegetables or broth, may influence the overall nutritional profile.
Can I eat tofu soup on a keto diet?
Whether tofu soup is keto-friendly depends on its specific recipe. Tofu itself is relatively low in carbohydrates, with approximately 1.5-2 grams of net carbs per 100 grams, making it keto-compatible. However, if the soup contains high-carb ingredients like noodles, sweeteners, or starchy vegetables, it may not align with keto diet guidelines.
What are the health benefits of tofu soup?
Tofu soup offers several health benefits, as tofu is rich in plant-based protein, iron, calcium, and magnesium. It may help support muscle maintenance, bone health, and heart health due to its low saturated fat content. Additionally, it’s often high in hydration if prepared with broth, making it a satisfying low-calorie meal option.
What is a recommended portion size for tofu soup?
A recommended portion size for tofu soup is typically 1 to 2 cups per serving, depending on your caloric and nutritional needs. One cup of tofu soup may contain around 100-200 calories, especially if made with light broth and vegetables. Adjust portion sizes based on your dietary goals and hunger level.
How does tofu soup compare to miso soup nutritionally?
Tofu soup and miso soup both provide nutritional benefits but differ in composition. Tofu soup is typically higher in protein due to the tofu, while miso soup often contains probiotics from fermented miso paste. Both soups can be low-calorie, but miso soup may be higher in sodium, so choose based on your dietary preferences.
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.
- Plant-Based Diets and Cardiovascular HealthAmerican Journal of Clinical NutritionPeer-reviewed study discussing cardiovascular benefits of plant-based diets, which often include soy products like tofu.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesGuidelines recommending plant-based proteins, including tofu, for a balanced diet and overall health.
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.
