Nutritional Value Of Tofu

Tofu is a highly nutritious food that is considered as a delicacy in a number of Asian countries, like China and Japan. Known for its versatile nature, tofu is used for a host of different purposes, ranging from entrée to salad dressings and even desserts. This protein-rich food is mainly prepared from the curd of soybean milk and is usually off-white in color. The scientific name of this soyabean milk from which tofu is prepared is Glycine max. Originating about 2000 years ago in China, tofu was introduced into Japan only during 8^th century and was originally called ‘okabe’. It was only in the 15^th century that the food became popular as ‘tofu’. However, it was still only after research begun to reveal the many significant benefits of this nutrient rich, plant-based food that it gained popularity in the West. Today, tofu can be purchased from any local supermarket and that too all round the year. It is relatively low in calories and has high iron content. To get a better idea about the high nutritional value of tofu, read the Food Rating Chart given below.

Tofu Nutrition Facts

Amount of Tofu: 1/2 cup

Total Weight of Tofu: 124 grams

Nutrients	Amount
Basic Components
Protein	10.0 g
Carbohydrates	2.3 g
Water	105 g
Ash	0.9 g
Calories
Total Calories	394 KJ
Calories From Fat	208 KJ
Calories From Carbohydrate Calories From Protein	41.0 KJ 146 KJ
Carbohydrates
Dietary Fiber	0.4 g
Starch	0.4 g
Sugar	0.4 g
Fructose	0.4 g
Lactose	0.4 g
Maltose	0.4 g
Fructose Sucrose Galactose	0.4 g 0.4 g 0.4 g
Fats
Total Fat	5.9 g
Saturated Fat	0.9 g
Mono Fat	1.3 g
Poly Fat	3.3 g
Vitamins
Vitamin A	105 IU
Vitamin A Retinol Activity Equivalent Alpha Carotene Beta Carotene	5.0 mcg 5.0 mcg 5.0 mcg
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	0.2 mg
Vitamin B6	0.1 mg
Betaine	0.1 mg
Vitamin C	0.1 mg
Vitamin E (Alpha Tocopherol)	0.1 mg
Vitamin E (Beta Tocopherol)	0.1 mg
Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol)	0.1 mg
Folate	18.6 mcg
Vitamin K	0.1 mg
Pantothenic Acid	0.1 mg
Minerals
Calcium	434 mg
Copper	0.2 mg
Iron	6.6 mg
Magnesium	37.2 mg
Manganese	0.8 mg
Phosphorus	120 mg
Potassium	150 mg
Selenium	11.0 mcg
Sodium	8.7 mg
Zinc	1.0 mg
Saturated Fats
16:0 Palmitic	629 mg
18:0 Stearic	212 mg
Mono Fats
18:1 Oleic	1293 mg
Poly Fats
18:2 Linoleic	2951 mg
18:3 Linolenic	396 mg
Other Fats
Omega 3 Fatty Acids	396 mg
Omega 6 Fatty Acids	2951 mg
Amino Acids
Alanine	410 mg
Arginine	667 mg
Aspartate	1107 mg
Cystine	139 mg
Glutamate	1732 mg
Glycine	392 mg
Histidine	291 mg
Isoleucine	496 mg
Leucine	761 mg
Lysine	660 mg
Methionine	128 mg
Phenylalanine	487 mg
Proline	541 mg
Serine	472 mg
Threonine	409 mg
Tryptophan	156 mg
Tyrosine	335 mg
Valine	506 mg

Buying & Storing Tips

Tofu is available in refrigerated as well as non-refrigerated forms. The refrigerated ones come either in individual packages or as bulk. To get an idea about the shelf life of the tofu, always purchase the ones that have expiration dates mentioned over the package.
Certain tofus are packaged in an aseptic manner. They can be stored for longer periods and need not be refrigerated until the packaged is opened. All the other varieties should be refrigerated in their containers.
Once the package containing the tofu is opened, it should be rinsed well, kept in a container filled with water and placed in the refrigerator. In case you want to keep the tofu fresh for a period of about 1 week, you should keep changing the water in the container daily.
You can also store tofu for a period of about 5 months, by freezing it in the original container. This will, however, alter its taste and texture, making it softer and spongier. This alteration in its physical properties is, in fact, very suitable for certain recipe preparations.
In case you are looking for the tofu that has low fat content, go for the softer varieties called the silky or silken. The firmer ones are usually the highest in fat.
If your selection criterion for tofu is based on calcium content, look for the packages that mention ‘calcium precipitated’ on the label or include calcium sulfate in their ingredient list.

How to Cite

Related Articles

See also

More in 'Health & Fitness'