Tofu (Raw, Regular Preparation, with Calcium Sulfate)
Tofu is a versatile plant-based protein commonly used in many global cuisines. This nutrient-packed food, made from soybeans and often coagulated with calcium sulfate, offers a wealth of health benefits. Its delicate flavor and firm texture make it an excellent addition to savory and sweet dishes alike.
Nutritional Information
The nutritional profile of raw, regular tofu provides a balanced range of essential nutrients. It is rich in protein, low in fat, and contains minimal sugar. Tofu is also an excellent source of calcium and iron, making it particularly beneficial for those following vegetarian or vegan diets. Below is the detailed breakdown of the key nutrients:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 76 kcal |
| Protein | 8.08 g |
| Total Fat | 4.78 g |
| Saturated Fats | 0.69 g |
| Carbohydrates | 1.87 g |
| Fiber | 0.3 g |
| Sugars | 0.62 g |
| Calcium | 350 mg |
| Iron | 5.36 mg |
| Magnesium | 30 mg |
| Phosphorus | 97 mg |
| Potassium | 121 mg |
| Sodium | 7 mg |
| Zinc | 0.8 mg |
| Copper | 0.193 mcg |
| Manganese | 0.605 mg |
| Selenium | 8.9 mcg |
| Vitamin C | 0.1 mg |
| Thiamine (Vitamin B1) | 0.081 mg |
| Riboflavin (Vitamin B2) | 0.052 mg |
| Niacin (Vitamin B3) | 0.195 mg |
| Vitamin B6 | 0.047 mg |
| Folate (Vitamin B9) | 15 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Tofu
Tofu is not just a protein powerhouse; it’s also rich in micronutrients. Its high calcium content helps support bone health, while the iron and magnesium contribute to overall metabolic function and muscle health. The protein content of tofu is particularly beneficial for muscle repair and growth, making it an excellent option for those following a plant-based diet.
In addition to these essential nutrients, tofu is naturally low in calories and fats, making it a heart-healthy food that fits well into any balanced diet. It is also a great choice for those seeking to manage blood sugar levels, as it contains a moderate amount of carbohydrates and fiber.
Dietary Preferences & Allergen Information
- Vegan: Tofu is entirely plant-based, making it a great protein source for vegans and vegetarians.
- Gluten-Free: It is naturally gluten-free, but be sure to check packaging for any potential cross-contamination if you have a severe gluten intolerance.
- Low in Sodium: Tofu has very little sodium, making it a good option for those watching their salt intake.
- Soy-Based: Those with soy allergies should avoid tofu as it is made from soybeans.
How to Incorporate Tofu into Your Diet
Tofu can be used in a variety of ways, from stir-fries to smoothies, salads, or even desserts. For savory dishes, simply cube it, marinate it, and sauté or bake it for a crispy texture. Alternatively, use it as a base for creamy sauces, soups, or even scrambled to replace eggs in breakfast dishes. Sweet applications of tofu include blending it into puddings, mousses, or as a filling in baked goods.
Conclusion
Tofu is a versatile, nutritious food that can easily be incorporated into various dishes, whether you’re looking for a protein boost or seeking an alternative to animal-based products. With its range of essential nutrients and health benefits, tofu is an ideal choice for anyone looking to maintain a balanced and wholesome diet.
