Tofu (Firm, Raw, Prepared with Calcium Sulfate)
Tofu, a versatile and nutritious ingredient, is often used in plant-based and vegetarian dishes. This firm variety, prepared with calcium sulfate, is particularly valued for its high protein content, making it an excellent source of plant-based nutrition. With a smooth yet dense texture, firm tofu can be used in a variety of savory and sweet recipes, from stir-fries to smoothies, adding both protein and a satisfying bite.
Nutritional Information
Here is a detailed breakdown of the nutritional composition of firm tofu, prepared with calcium sulfate:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 144 kcal |
| Protein | 17.27 g |
| Fat | 8.72 g |
| Saturated Fat | 1.26 g |
| Carbohydrates | 2.78 g |
| Fiber | 2.3 g |
| Sugar | 0 g |
| Calcium | 683 mg |
| Iron | 2.66 mg |
| Magnesium | 58 mg |
| Phosphorus | 190 mg |
| Potassium | 237 mg |
| Sodium | 14 mg |
| Zinc | 1.57 mg |
| Copper | 0.378 mcg |
| Manganese | 1.181 mg |
| Selenium | 17.4 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (Vitamin B1) | 0.158 mg |
| Riboflavin (Vitamin B2) | 0.102 mg |
| Niacin (Vitamin B3) | 0.381 mg |
| Vitamin B6 | 0.092 mg |
| Folate | 29 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Firm tofu, made from soybeans, contains soy and is therefore not suitable for those with soy allergies. It is important to ensure that the tofu used is free from cross-contamination if you have any concerns about other allergens, especially for those with gluten or nut sensitivities.
Dietary Preferences
- Vegan: Tofu is a plant-based food, making it suitable for vegan and vegetarian diets.
- Gluten-Free: This tofu variety is naturally gluten-free, but it’s essential to check for any added ingredients that may contain gluten.
- Low-Carb: With just 2.78 grams of carbohydrates per 100 grams, tofu is an excellent choice for low-carb diets, such as Keto or Paleo.
- High-Protein: With over 17 grams of protein per 100 grams, tofu is an excellent option for those looking to increase their protein intake, especially in plant-based diets.
Cooking and Usage Tips
Firm tofu holds its shape well during cooking, making it ideal for stir-fries, grilling, and baking. It can be marinated to infuse flavor, then grilled or sautéed for a crispy texture. Additionally, firm tofu can be crumbled and used as a base for vegan scrambles or incorporated into dishes like curries and stews. Its neutral taste allows it to absorb flavors, making it incredibly versatile in both savory and sweet applications.
When preparing tofu, pressing it to remove excess moisture will yield a firmer texture, allowing it to absorb marinades better and hold up during cooking.
Conclusion
Firm tofu is a highly nutritious ingredient, offering a good source of plant-based protein, essential minerals like calcium and iron, and a low amount of carbohydrates. It is versatile in cooking, making it a great addition to a wide variety of dishes, from hearty savory meals to desserts. For those following vegan or vegetarian diets, tofu is a fantastic alternative to animal proteins, ensuring that nutritional needs are met without sacrificing flavor or texture.
