1 serving (85 grams) contains 120 calories, 12.0 grams of protein, 7.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 41.7 mg | 1% | |
| Total Carbohydrates | 8.3 g | 3% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 0 g | ||
| protein | 33.3 g | 66% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 555.6 mg | 42% | |
| Iron | 5.0 mg | 27% | |
| Potassium | 416.7 mg | 8% | |
* 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 strips
Tofu strips are a versatile food made from coagulated soy milk that is pressed and cut into strips. Originating in China, tofu has long been a staple in East Asian cuisine and has become increasingly popular worldwide as a plant-based protein source. Tofu is low in calories, cholesterol-free, and nutrient-dense, offering a significant amount of protein and essential amino acids. It is also rich in iron, calcium (if calcium sulfate is used as a coagulant), and isoflavones, which act as phytoestrogens. Because of its neutral flavor, tofu easily absorbs marinades and spices, making it an excellent addition to a variety of dishes, from stir-fries to salads and grilled entrees. It is particularly valued in vegetarian, vegan, and health-conscious diets for its versatility and nutritional benefits.
Health Benefits
- Excellent source of plant-based protein with approximately 10 grams of protein per 100 grams, supporting muscle repair and growth.
- Provides calcium (10–20% of daily value per serving, depending on preparation), essential for maintaining healthy bone density and function.
- Rich in isoflavones, which may promote heart health and balance cholesterol levels by acting as phytoestrogens.
- Contains iron (approximately 3 mg per 100 grams), important for oxygen transport and energy production.
- Low in saturated fat and sodium, making it a heart-healthy alternative to animal proteins.
Dietary Considerations
Selection and Storage
Store tofu strips in the refrigerator in their original packaging or water to keep them fresh. If opened, submerge in water, change the water daily, and consume within 3-5 days.
Common Questions About Tofu strips Nutrition
Is Tofu Strips high in protein?
Yes, Tofu Strips are a great source of plant-based protein. A 100-gram serving typically contains around 8-10 grams of protein, making them a popular choice for vegetarians, vegans, and anyone looking to increase their protein intake without animal products.
Can I eat Tofu Strips on a keto diet?
Yes, Tofu Strips can be keto-friendly as they are low in carbohydrates. A 100-gram serving contains approximately 2-3 grams of net carbs, but be mindful of added sugars or sauces if they are pre-packaged.
What are the health benefits of Tofu Strips?
Tofu Strips are rich in protein, essential amino acids, iron, and calcium, which support muscle repair, bone health, and overall vitality. They are also low in saturated fats and cholesterol-free, making them heart-healthy. However, they contain soy, which may pose concerns for those with soy allergies or certain hormonal sensitivities.
What is the recommended serving size of Tofu Strips?
A recommended serving size of Tofu Strips is around 85-100 grams, which provides a good balance of protein, calories (about 70-100 kcal), and nutrients. However, portion sizes depend on individual dietary needs and goals—larger servings may be appropriate for athletes or those needing higher protein intake.
How does Tofu Strips compare to other plant-based protein options like tempeh or seitan?
Tofu Strips are softer and milder in flavor compared to tempeh and seitan. While tofu provides around 8-10 grams of protein per 100 grams, tempeh offers slightly more protein (15-20 grams) and additional fiber due to its fermentation process. Seitan, made from wheat gluten, has the highest protein content (around 21 grams per 100 grams), but is not suitable for those with gluten allergies.
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.
