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 8th century and was originally called ‘okabe’. It was only in the 15th 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
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Nutrients
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Amount
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Basic Components
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Protein
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10.0 g
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Carbohydrates
|
2.3 g
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Water
|
105 g
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Ash
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0.9 g
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Calories
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|
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Total Calories
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394 KJ
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Calories From Fat
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208 KJ
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Calories From Carbohydrate
Calories From Protein
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41.0 KJ
146 KJ
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Carbohydrates
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Dietary Fiber
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0.4 g
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Starch
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0.4 g
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Sugar
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0.4 g
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Fructose
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0.4 g
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Lactose
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0.4 g
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Maltose
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0.4 g
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Fructose
Sucrose
Galactose
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0.4 g
0.4 g
0.4 g
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Fats
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Total Fat
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5.9 g
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Saturated Fat
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0.9 g
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Mono Fat
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1.3 g
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Poly Fat
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3.3 g
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Vitamins
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Vitamin A
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105 IU
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Vitamin A
Retinol Activity Equivalent
Alpha Carotene
Beta Carotene
|
5.0 mcg
5.0 mcg
5.0 mcg
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Thiamin
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0.1 mg
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Riboflavin
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0.1 mg
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Niacin
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0.2 mg
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Vitamin B6
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0.1 mg
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Betaine
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0.1 mg
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Vitamin C
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0.1 mg
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Vitamin E (Alpha Tocopherol)
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0.1 mg
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Vitamin E (Beta Tocopherol)
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0.1 mg
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Vitamin E (Gamma Tocopherol)
Vitamin E (Delta Tocopherol)
|
0.1 mg
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Folate
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18.6 mcg
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Vitamin K
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0.1 mg
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Pantothenic Acid
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0.1 mg
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Minerals
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Calcium
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434 mg
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Copper
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0.2 mg
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Iron
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6.6 mg
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Magnesium
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37.2 mg
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Manganese
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0.8 mg
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Phosphorus
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120 mg
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Potassium
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150 mg
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Selenium
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11.0 mcg
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Sodium
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8.7 mg
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Zinc
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1.0 mg
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Saturated Fats
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16:0 Palmitic
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629 mg
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18:0 Stearic
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212 mg
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Mono Fats
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18:1 Oleic
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1293 mg
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Poly Fats
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18:2 Linoleic
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2951 mg
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18:3 Linolenic
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396 mg
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Other Fats
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Omega 3 Fatty Acids
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396 mg
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Omega 6 Fatty Acids
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2951 mg
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Amino Acids
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Alanine
|
410 mg
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Arginine
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667 mg
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Aspartate
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1107 mg
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Cystine
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139 mg
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Glutamate
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1732 mg
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Glycine
|
392 mg
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Histidine
|
291 mg
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Isoleucine
|
496 mg
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Leucine
|
761 mg
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Lysine
|
660 mg
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Methionine
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128 mg
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Phenylalanine
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487 mg
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Proline
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541 mg
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Serine
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472 mg
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Threonine
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409 mg
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Tryptophan
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156 mg
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Tyrosine
|
335 mg
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Valine
|
506 mg
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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.
