Nutritional Breakdown for Tofu (Firm, Prepared with Nigari)
Tofu is a versatile and nutritious plant-based protein, prepared with nigari (a coagulant derived from seawater). It is commonly used in various dishes, from stir-fries to smoothies, thanks to its ability to absorb flavors and deliver essential nutrients. Below is a detailed nutritional analysis per serving of firm tofu prepared with nigari:
| Nutrient | Amount per Serving |
|---|---|
| Energy (kcal) | 145.0 |
| Protein (g) | 12.68 |
| Total Fat (g) | 9.99 |
| – Saturated Fats (g) | 1.445 |
| Carbohydrates (g) | 4.39 |
| – Fiber (g) | 0.6 |
| – Sugar (g) | 0.0 |
| Calcium (mg) | 345.0 |
| Iron (mg) | 2.75 |
| Magnesium (mg) | 53.0 |
| Phosphorus (mg) | 231.0 |
| Potassium (mg) | 146.0 |
| Sodium (mg) | 2.0 |
| Zinc (mg) | 1.66 |
| Copper (mcg) | 328.0 |
| Manganese (mg) | 1.052 |
| Selenium (mcg) | 16.8 |
| Vitamin C (mg) | 0.3 |
| Thiamin (mg) | 0.042 |
| Riboflavin (mg) | 0.077 |
| Niacin (mg) | 0.639 |
| Vitamin B6 (mg) | 0.039 |
| Folate (mcg) | 22.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 0.0 |
| Vitamin E (mg) | 0.0 |
| Vitamin D2 (mcg) | 0.0 |
Allergen Information:
Tofu prepared with nigari is soy-based, making it unsuitable for individuals with soy allergies. It is naturally gluten-free and suitable for most dietary preferences, but always check product labels for cross-contamination risks if you have severe allergies.
Dietary Preference Compatibility:
- Vegan/Vegetarian-Friendly: Made entirely from plant sources.
- Low-Carb: Ideal for low-carb or ketogenic diets due to its minimal carbohydrate content.
- Dairy-Free: A suitable alternative to dairy-based proteins.
- Gluten-Free: Naturally free from gluten, suitable for individuals with gluten intolerance or celiac disease.
Tips for Use:
- Cooking Versatility: Tofu can be grilled, baked, stir-fried, or blended, making it an excellent base for both savory and sweet dishes.
- Marination: Due to its neutral flavor, marinate tofu with spices or sauces to enhance its taste.
- Storage: Store tofu in the refrigerator, submerged in fresh water, and change the water daily to keep it fresh.
Conclusion:
Firm tofu prepared with nigari is a nutrient-dense food offering an excellent balance of protein, essential minerals like calcium and iron, and heart-healthy fats. It’s an indispensable ingredient for those embracing plant-based diets or simply looking to add more wholesome options to their meals.
