Nutritional Benefits of Tofu

Tofu Nutrition Facts

Tofu is a nutrient-dense food made from condensed soy milk that is pressed into blocks. When looking at tofu nutrition, this plant-based food stands out for its protein, healthy fats, vitamins, and minerals. Tofu is high in protein and contains all nine essential amino acids. Nutrition can vary by type and brand, especially depending on whether tofu is set with calcium. A 3.5-ounce (100-gram) serving of firm tofu prepared with calcium sulfate provides about the following nutrition facts:

• Calories: 144
• Protein: 17 grams
• Carbs: 3 grams
• Fiber: 2 grams
• Fat: 9 grams
• Calcium: about 53% of the daily value (DV), if calcium-set
• Manganese: 51% of the DV
• Copper: 42% of the DV
• Selenium: 32% of the DV
• Phosphorus: 15% of the DV
• Iron: 15% of the DV
• Magnesium: 14% of the DV
• Zinc: 14% of the DV

Tofu nutrition may offer the following benefits as part of an overall balanced eating pattern:

• Tofu is nutrient-dense, meaning it has a lot of nutrients in relatively few calories.
• Tofu is a source of plant-based protein, making it an excellent option for vegetarians and vegans.
• The nutrients in tofu can support various aspects of your health, such as brain and bone health.
• Soy foods such as tofu can be part of a heart-healthy eating pattern, especially when they replace foods higher in saturated fat. Research links soy foods with heart-health benefits, but tofu should not be described as preventing or treating disease.
• Tofu is generally low in carbohydrates, which may make it a useful protein option for some people with diabetes when included in an individualized meal plan.

Tofu is a versatile ingredient available in several forms and consistencies, including:

• Silken tofu
• Regular tofu
• Firm tofu
• Extra firm tofu
• Fermented tofu

Tofu is generally safe for most people, but individual needs and reactions can vary. Precautions to consider include:

• Some people may have soy allergies or sensitivities and should avoid consuming tofu or soy products.
• If you have a soy allergy, kidney disease, thyroid disease, a history of hormone-sensitive cancer, or questions about how soy fits with your medications or treatment plan, talk with your doctor or a registered dietitian before making major diet changes.

Tips for adding more tofu to your diet include:

• Try baked tofu strips or cubes. They can be crisp, easy to season, and convenient for meals or snacks.
• You can use tofu in dishes such as stir-fries, smoothies, soups, sauces, and even desserts. Experiment with spices to make your tofu dishes more satisfying and interesting.
• Try new recipes or learn how to cook more plant-based foods that include tofu.

These tips can help you add tofu in practical ways, but it is best to talk with your doctor or a registered dietitian before making significant diet changes, especially if you have a medical condition or follow a specialized eating plan.