Tofu is very rich in protein and other nutrients, which are essential for good health. Go through the article for a brief overview about its calorific value.
Tofu resembles cheese in appearance, but is made from curdled soy milk. This soy product was discovered by the Chinese, and is widely used in China and its neighboring countries. It is sold as square or rectangular blocks. It is very rich in nutrients, especially protein. Nutritious tofu offers various health benefits too.
Nutritional Value
Tofu contains no cholesterol, and is very rich in calcium and protein. The following table enlists the nutrients in 100 grams of hard tofu that is prepared with nigari (magnesium chloride). The calorific value is 146 kcal, and it contains 71 grams of water, 12.7 grams of proteins, 10 grams of fat, 5 grams of carbohydrates, and 0.6 gram of dietary fiber.
| Nutrient | Value |
| Vitamin C | 0.3 mg |
| Vitamin B1 | 0.042 mg |
| Vitamin B2 | 0.077 mg |
| Vitamin B3 | 0.639 mg |
| Folate | 22 mcg |
| Calcium | 345 mg |
| Magnesium | 53 mg |
| Potassium | 146 mg |
| Phosphorus | 231 mg |
| Iron | 2.75 mg |
| Zinc | 1.66 mg |
* Source: USDA National Nutrient Database
Calorific Value
| Tofu Variant | Quantity | Calories |
| Extra firm, prepared with magnesium chloride (nigari) | 100 g | 91 kcal |
| Raw, firm, prepared with calcium sulfate | 100 g | 145 kcal |
| Raw, regular, prepared with calcium sulfate | 100 g | 76 kcal |
| Soft, prepared with calcium sulfate and magnesium chloride | 100 g | 61 kcal |
| Firm, prepared with calcium sulfate and magnesium chloride | 100 g | 70 kcal |
| Salted and fermented (fuyu), prepared with calcium sulfate | 100 g | 116 kcal |
| Dried-frozen (koyadofu), prepared with calcium sulfate | 100 g | 472 kcal |
| Fried, prepared with calcium sulfate | 100 g | 271 kcal |
| Hard, prepared with magnesium chloride | 100 g | 146 kcal |
| Fried, made with magnesium chloride | 100 g | 271 kcal |
* Source: USDA National Nutrient Database
A basic understanding about the calorie content in different types of tofu may prove beneficial in planning your diet. It must be noted that, calories in tofu may vary with the different forms.
Tofu is rich in soy protein, which is beneficial in lowering cholesterol and triglyceride levels. This reduces the risk of cardiovascular diseases. As tofu has a high level of calcium, it is good for preventing bone loss, especially in women. Intake of soy foods, like tofu, is found to be effective in relieving the symptoms of menopause. Tofu is also rich in omega-3-fatty acids and antioxidants. However, some people can be allergic to soy and soy products. If you have soy allergy or any other food allergy, restrain from using tofu and other soy products.