Tofu Nutrition Facts and Health Benefits
Tofu is a soybean-based protein that turns liquid when soaked, cooked, and crushed. With the help of a coagulant, the liquid thickens to become tofu, a dairy-, gluten-, and cholesterol-free food popular with vegans and those with specialized diets.
Often used as a meat substitute, tofu is high in protein but low in fat, sodium, and carbohydrates. Tofu is extremely versatile, and while it doesn't have a ton of flavor on its own, it takes on flavors of whatever you cook it with.
Firm Tofu
You can find tofu in firm, extra firm, medium, and soft textures. Tofu that is more firm has a higher calorie content and provides more nutrients because it contains less water. Softer tofu has higher water content and fewer calories, carbs, protein, and fat.
Firm Tofu Nutrition Facts
The following tofu nutrition information for a half-cup (g) of raw, firm tofu prepared with calcium sulfate is provided by the USDA.
- Calories
- Fat: 11g
- Sodiummg
- Carbohydrates: g
- Fiber: g
- Proteing
- Calcium: mg
- Manganese: mg
- Selenium: mcg
- Iron: mg
Carbs
Tofu is a low-carbohydrate food. A half-cup serving contains
Many people are concerned about getting enough protein in their diet, but they don't necessarily want to eat more meat. Eating more tofu is one way to add a healthy plant-based protein to your regular rotation.
What is tofu?
Tofu is a soy-based food made from soybeans, water, and a class of ingredients called coagulants that keep the two together. Tofu originated in China, but it's now eaten all over the world. It comes in different varieties, categorized by firmness, and can be enjoyed in many ways, including baked, grilled, stir-fried, and steamed.
Nutritional benefits of tofu
Tofu is rich in protein, calcium, manganese, copper, and selenium, though the precise amount of nutrients, vitamins, and minerals found in a given amount of tofu will vary by the brand and firmness you select. Tofu is also relatively low in calories compared to other protein sources. And while it's higher in fat than some other foods, most of that fat is the heart-healthy polyunsaturated type.
Are there any health concerns associated with eating tofu?
The safety of soy has been hotly debated in the nutrition community for years, due to research in animals that suggested it may be linked to an in
All About Tofu: Nutrition Facts, Health Benefits, and How to Use It
Kayli Anderson, RDN
Medical Reviewer
Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of , a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.
Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to de
Tofu, also known as bean curd, is a versatile and nutritious ingredient that originates from Asia. It is a staple in vegetarian and vegan diets, but is also enjoyed by meat-eaters for its health benefits and versatility in cooking. But what exactly goes into making tofu? What are the ingredients in tofu?
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The Ingredients in Tofu
The main ingredients in tofu are:
1. Soybeans: The primary ingredient in tofu is soybeans, which are a rich source of plant-based protein.
2. Water: Water is used to help blend and extract the soybean mixture to create soy milk.
3. Coagulant: This ingredient is used to help solidify the soy milk and form into curds, resulting in the tofu texture.
Now that we know the main ingredients in tofu, let&#;s explore some common questions related to this popular plant-based protein.
1. Is tofu a good source of protein?
Yes, tofu is an excellent source of plant-based protein, making it a popular choice for vegetarians and vegans.
2. Does tofu contain any dairy ingredients?
No, tofu is made from soybeans and does not contain any dairy ingredients, making it a suitable option for
.