Fuyu Tofu (Salted Fermented Tofu): Nutritional Benefits & Recipe Ideas
Tofu (Salted Fermented, Fuyu)
Tofu, in its salted fermented form (known as Fuyu), is a unique and flavorful ingredient often used in Asian cuisines. This version of tofu has undergone a fermentation process, which imparts a rich, savory taste that enhances a variety of dishes. It is a versatile protein source, often featured in both vegetarian and traditional recipes, making it a popular choice for those seeking alternative protein options.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 116 kcal |
| Protein | 8.92 g |
| Fat | 8.0 g |
| Saturated Fats | 1.16 g |
| Carbohydrates | 4.38 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 46.0 mg |
| Iron | 1.98 mg |
| Magnesium | 52.0 mg |
| Phosphorus | 73.0 mg |
| Potassium | 75.0 mg |
| Sodium | 2873.0 mg |
| Zinc | 1.56 mg |
| Copper | 0.376 mcg |
| Manganese | 1.174 mg |
| Selenium | 17.3 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (B1) | 0.157 mg |
| Riboflavin (B2) | 0.101 mg |
| Niacin (B3) | 0.379 mg |
| Vitamin B6 | 0.091 mg |
| Folate | 29.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Tofu, including salted fermented (fuyu) varieties, is made from soybeans and thus contains soy, which is a common allergen. It is also important to check for cross-contamination with other allergens during processing.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low-Carb: Moderate
- Low-Sodium: No (due to the high sodium content)
Advice for Usage:
Fuyu tofu is often used in dishes requiring a bold, savory flavor. It is ideal for stir-fries, stews, and soups, or as a condiment on rice or noodles. Because of its high sodium content, it’s best to balance it with lower-sodium ingredients in the dish. This tofu’s firm texture and umami-rich taste can also be paired with a variety of vegetables, providing a nutritious and satisfying addition to many Asian-inspired recipes.
Conclusion:
Fuyu tofu is a nutritious and versatile ingredient, offering a good source of protein, minerals like iron and magnesium, and a rich, salty flavor. While it may be high in sodium, it serves as an excellent protein-packed choice for vegan and vegetarian diets. Whether you’re preparing a traditional Asian meal or experimenting with new flavors, fuyu tofu can elevate your dishes with its unique and satisfying taste.
