Tofu Nutrition

Learn everything you need to know about the tofu nutrition! From the calories to the health benefits of tofu and everything in between.

Tofu Nutrition

If you’re looking for a nutritious and delicious addition to your diet, look no further than tofu! This versatile food is full of tofu nutrition that can help you reach your health goals. Here’s what you need to know about the nutritional value of tofu.

Tofu Recipes

Tofu is such a nutritional food, in just one 100-gram serving! It packs 8g of protein and is around 70 calories per serving, plus 4g of fat, 2g of carbs, and 1g of fiber. To top it off, it also contains 31% of the RDI for manganese, 20% for calcium, 14% for selenium, 12% for phosphorus, 11% for copper, 9% each for magnesium and iron, and 6% for zinc, all in one delicious package!

What is Tofu

Tofu is a high-quality plant-based protein source, making it an excellent choice for vegetarians and vegans.

  1. Let’s start with the basic’s of tofu nutrition, it’s packing an impressive 8 grams of protein per 100 grams!
  2. It’s also low in fat and calories, making it an excellent choice for anyone watching their waistline.
  3. Tofu is full of minerals like calcium, magnesium, zinc, selenium, manganese and iron – great for keeping bones strong and healthy!
  4. Its high fiber content can help to keep your digestive system regular and working optimally.
  5. All those essential amino acids? Yup, tofu has them too! A great source of complete plant-based proteins.
  6. And if you’re looking for something even more nutritious, try fermented tofu! Packed with probiotics to help boost immunity and digestion.
  7. Tofu also contains healthy fatty acids like omega-3s and omega-6s, which may help reduce inflammation in the body.
  8. Last but not least, tofu contains phytonutrients that may help protect against chronic diseases like cancer and heart disease!
What is Tofu

Tofu is low in fat and calories, making it an ideal choice for weight loss or weight maintenance. One cup of firm tofu contains only 176 calories and 10 grams of total fat. It also has virtually no bad cholesterol or sodium, making it a great alternative to meat and easy to add flavor.

Health Benefits

Cardiovascular Disease

A tasty way to lower your “bad” cholesterol levels? Eat more tofu! Studies have shown that eating 25g of soy protein per day can help reduce LDL cholesterol, which in turn can lower the risk of atherosclerosis and high blood pressure. So, do your heart a favor and give this plant-based protein a try!

Tofu Recipes

Heart Disease

Eating tofu at least once a week may reduce your risk of heart disease. A 20-year study published in the Journal Circulation in 2020 found that consuming soy products, like tofu, lowered the risk of heart disease in both men and women. Unfortunately, other soy products like soy milk didn’t have the same effect on overall risk. Still, researchers concluded that including soy foods in a healthy diet could help prevent heart disease.

Heart Disease


Soy isoflavones can be a great way to help keep your bones strong and healthy! They may help reduce bone loss and increase bone mineral density, as well as ease some of the uncomfortable symptoms of menopause. So don’t forget to add a bit of soy isoflavones to your diet for bone-boosting benefits!

Bone Health

Cholesterol Levels

Tofu is a veggie-friendly superfood! Studies show eating it can help lower “bad” cholesterol and raising “good” cholesterol. In fact, one study found that consuming soybean may reduce “bad” cholesterol by as much as 4%. So if you’re looking to make a healthy change in your diet, consider adding Tofu to the menu!

Health Check

Symptoms of Menopause

Talking of menopause soy products may also have the potential to help ease menopausal symptoms, such as hot flashes. Studies have found that Asian countries, where people consume more soy, have fewer occurrences of hot flashes. The phytoestrogen genistein found in soy products could be the key to reducing the frequency and severity of these pesky flashes, but more research is needed to know for sure!

Tofu Nutrition

Health Risks

Allergic Reactions

Soy is a common food allergen in both children and adults. If you’re allergic to wheat, beans, milk or other foods, you may also be sensitive to soy. Signs of an allergy can range from mild itching around the mouth or hives to severe anaphylaxis, so it’s important to be mindful of your body’s reactions when consuming this ingredient! Luckily, most soy allergies are outgrown by adulthood.

Health Check

Digestive Issues

Tofu-oh-no! Eating too much of this soy product can cause some not-so-fun gastrointestinal issues, like constipation and diarrhea. So, watch your intake and enjoy tofu in moderation!


Thyroid Issues

Thyroid health can be tricky to navigate, especially when it comes to soybean-based products. While some worry that these foods might interfere with thyroid medications, research suggests this isn’t the case as of yet, but if you’re worried always ask your doctor for advice.


How to store tofu?

Tofu is a versatile product that can be found in the refrigerator section of most supermarkets. Once opened, you should refrigerate it in an air-tight container and use it within 2-3 days for best safety. You can also freeze it for up to 60 days but note that it may change texture after that time. Be sure to check the “best before” date before you buy and discard any tofu with an unpleasant odor.

Tofu Marinade Recipes

What's good about Tofu?

What makes tofu so special is its versatility. You can use it in place of ground beef in tacos or chili, add it to stir-fries, use it as a base for vegan burgers, or even blend it into smoothies for an extra boost of protein. With so many different options, you’ll never get bored with this nutritious food!

Tofu Dessert Recipes

In short, tofu is packed with nutrition that can benefit your body in many ways. Whether you’re looking to add more plant-based proteins to your diet or just want something new to try out in the kitchen, tofu could be the perfect fit. Check out our popular tofu recipe collections, we have the best tofu marinades and delicious tofu desserts and are both filled with amazing easy to make tofu recipes!

Tofu Recipes

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This Love Food Feed article is a great source of information, but please keep in mind that it’s not a replacement for professional medical advice. We want you to stay safe and healthy, so if you have any questions or concerns, make sure to talk to your healthcare provider. The article is for general informational purposes only and does not constitute the practice of medicine, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information in this article or materials linked from this article is at the user’s own risk. The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not hesitate in obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals for any such conditions or information.