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Nutritional Facts About Tofu

Mayuri Kulkarni Nov 18, 2018
Tofu, also known as bean curd, is a popular food known for its nutritional value. It is absorbent in nature and is used in many parts of the world. Get a brief information on nutritional facts about tofu.
The word 'tofu', takes root from the Japanese word tōfu, further taking its name from the Chinese dialect from the word dòufu, meaning curdled from beans or fermented.
Tofu is a sponge-like product, prepared from water, soybeans and a coagulating agent. It has been a part of the staple diet of Asian countries for the past 2000 years. Now, it is also popular in the western hemisphere.
Soya curd and bean curd are two other names of tofu. There are basically three types of tofu, viz. firm tofu, soft tofu and silken tofu. Tofu is rich in calcium and proteins, and has many health benefits.

Tofu Nutritional Value

Here's a detailed information on the distribution of the nutrients in tofu. The distribution given is for half cup serving of tofu.

Nutrients in tofu and their Percent (%) Daily Value

Carbohydrates (5 gm) - 2%
Sodium (15 mg) - 1%
Protein (19.9 gm) - 40%
Cholesterol (0 gm) - 0%
Potassium (300 mg) - 9%
Fats (11 gm) - 17%
Vitamins in tofu and their Percent (%) Daily Value
Vitamin A - 1%
Thiamin (Vitamin B1) - 13%
Riboflavin (Vitamin B2) - 8%
Niacin (Vitamin B3) - 2%
Pyridoxine (Vitamin B6) - 6%
Cobalamin (Vitamin B12) - 0%
Vitamin C - 0%
Minerals in tofu and their Percent (%) Daily Value
Calcium - 86%
Manganese - 74%
Selenium - 31%
Phosphorus - 24%
Iron - 19%
Copper - 24%
Magnesium - 18%
Zinc - 13%
Percent (%) daily value is designed, based on a 2000 calorie diet plan. It can be defined as the percentage of a certain nutrient that the food contains (in one serving), as compared to the percentage that is recommended for the day.
For example, if percent daily value of certain nutrient in a food is 20%, then it means that you have to consume 80% more of the nutrient to meet the nutritional requirements for the day.

Nutritional Benefits of Tofu

It is clear from nutritional facts of tofu, that it contains a high percentage of essential nutrients. Because of a proper distribution of all the nutrients, tofu has plenty of nutritional benefits. Let's have a look at some of these health benefits of tofu.
  • Reduces free radicals in the body
  • Helps reduce pain associated with rheumatoid arthritis
  • Contains isoflavones which help women maintain a balanced hormone level during pre and post menopause
  • The high protein content helps to build strong muscles
  • The soy content is said to reduce bad cholesterol in the body, thereby reducing the risk of heart diseases
  • Helps alleviate symptoms of atherosclerosis. Has good deposits of omega 3 fatty acids, which help reduce clotting within the arteries
  • Good source of energy due to the presence of minerals, like selenium and iron
  • Low sodium and fat content helps in weight loss
Tofu is rich in many nutrients like calcium, proteins and iron. Hence, tofu makes a good vegetarian substitute of protein over meat. It has more protein as compared to meat. The nutrients obtained from tofu also depend on the curdling agent used.
Tofu is very low in saturated fats and hence, has low level of cholesterol. It also has very low amount of sodium, and hence, can be called an ideal source of all the nutrients. Its versatility is one of the reasons for its popularity. When mixed, it easily absorbs the flavors of the ingredients of the mixture.
Tofu is easily available in all the grocery stores. Though it does not have any taste by itself, it blends well with any flavor you mix it with. So, go ahead and prepare tofu recipes and enjoy its many health benefits.