Firm Tofu (Prepared with Magnesium Chloride, Nigari)
Firm tofu is a versatile and nutrient-packed food, made by coagulating soy milk with a coagulant, such as magnesium chloride (nigari). This plant-based protein is known for its firm texture and ability to absorb flavors, making it an excellent addition to a variety of dishes, from stir-fries to salads.
Nutritional Information (per 100g):
- Energy: 78 kcal
- Protein: 9.04 g
- Fat: 4.17 g
- Saturated Fat: 0.793 g
- Carbohydrates: 2.85 g
- Fiber: 0.9 g
- Sugar: 0.6 g
- Minerals:
- Calcium: 201 mg
- Iron: 1.61 mg
- Magnesium: 37 mg
- Phosphorus: 121 mg
- Potassium: 148 mg
- Sodium: 12 mg
- Zinc: 0.83 mg
- Copper: 0.213 mcg
- Manganese: 0.625 mg
- Selenium: 9.9 mcg
- Vitamins:
- Vitamin C: 0.2 mg
- Thiamin (B1): 0.06 mg
- Riboflavin (B2): 0.063 mg
- Niacin (B3): 0.101 mg
- Vitamin B6: 0.071 mg
- Folate: 19 mcg
- Vitamin B12: 0 mcg
- Vitamin A: 0 mcg
- Vitamin E: 0.01 mg
- Vitamin D2: 0 mcg
Dietary Information:
Firm tofu is naturally vegan, gluten-free, and dairy-free, making it an excellent option for those with dietary restrictions or preferences. It provides a rich source of plant-based protein and essential minerals like calcium and iron, contributing to bone health, muscle function, and overall wellness.
Allergen Information:
Firm tofu contains soy, which is a common allergen. Individuals with soy allergies should avoid tofu and opt for other plant-based protein alternatives that suit their dietary needs.
Usage Tips:
Firm tofu can be grilled, baked, sautéed, or added to soups and stews. Its mild flavor allows it to absorb the seasonings and marinades it is paired with, making it a versatile ingredient in both savory and sweet recipes. When preparing tofu, it is often recommended to press it to remove excess water, ensuring a firmer texture and better flavor absorption.
Conclusion:
Firm tofu is a powerhouse of plant-based nutrition, offering a healthy and adaptable option for those seeking a protein-rich food with minimal fat. Its impressive mineral content, including calcium, iron, and magnesium, supports various body functions, while its versatility makes it a perfect addition to a wide range of dishes. Whether you’re preparing a savory stir-fry or a creamy tofu dessert, this nutrient-packed ingredient is a must-have in your kitchen.
