{"id":104725,"date":"2023-03-23T20:38:34","date_gmt":"2023-03-23T15:08:34","guid":{"rendered":"https:\/\/www.livofy.com\/health\/?p=104725"},"modified":"2023-07-19T16:19:40","modified_gmt":"2023-07-19T10:49:40","slug":"tofu-nutrition","status":"publish","type":"post","link":"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/","title":{"rendered":"Tofu Nutrition- Calories, Protein, Carbs"},"content":{"rendered":"<p>Tofu is a staple in Asia and an often-overlooked source of protein in the United States. But as it appears on menus in big food chains, it&#8217;s increasingly being embraced as a healthy meat substitute. Tofu&#8217;s suggested health benefits, from preventing cancer to reducing the risk of heart disease, have earned it a reputation as one of the best foods you can eat.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/#nutritional-value-of-tofu\" title=\"Nutritional Value of Tofu\">Nutritional Value of Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/#nutritional-facts-of-tofu\" title=\"Nutritional Facts of Tofu\">Nutritional Facts of Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/#vitamins-and-minerals\" title=\"Vitamins and Minerals\">Vitamins and Minerals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/#health-benefits-of-tofu\" title=\"Health Benefits of Tofu\">Health Benefits of Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/#the-bottom-line\" title=\"The Bottom Line\">The Bottom Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/#faqs\" title=\"FAQs\">FAQs<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"nutritional-value-of-tofu\"><\/span>Nutritional Value of Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tofu is high in protein and contains all the essential amino acids your body needs. It also provides\u00a0fat,\u00a0carbohydrates,\u00a0and a wide\u00a0range\u00a0of vitamins and minerals.<\/p>\n<p>&nbsp;<\/p>\n<table dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"145\" \/>\n<col width=\"100\" \/><\/colgroup>\n<tbody>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Nutrient&quot;}\"><strong>Nutrient<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Quantity&quot;}\"><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Calories&quot;}\"><strong>Calories<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:3,&quot;3&quot;:181}\">181<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Protein&quot;}\"><strong>Protein<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;21.8g&quot;}\">21.8g<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates&quot;}\"><strong>Carbohydrates<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;3.5g&quot;}\">3.5g<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Fats&quot;}\"><strong>Fats<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;11g&quot;}\">11g<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Fiber&quot;}\"><strong>Fiber<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;2.9g&quot;}\">2.9g<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Calcium&quot;}\"><strong>Calcium<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;861mg&quot;}\">861mg<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium&quot;}\"><strong>Sodium<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;17.6mg&quot;}\">17.6mg<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Selenium&quot;}\"><strong>Selenium<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;21.9mcg&quot;}\">21.9mcg<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Iron&quot;}\"><strong>Iron<\/strong><\/td>\n<td style=\"text-align: center\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;3.4mg&quot;}\">3.4mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"nutritional-facts-of-tofu\"><\/span><strong>Nutritional Facts of Tofu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b class=\"sw\">Carbohydrates &#8211; <\/b>Tofu is a\u00a0low-carbohydrate\u00a0food. A half-cup serving contains just 3.5 grams of\u00a0carbohydrates,\u00a0most of which come from fiber. There\u00a0are\u00a02.9 grams of fiber in a half-cup serving.<\/p>\n<p><b class=\"sw\">Fat &#8211; <\/b>Although\u00a0a\u00a0serving of firm tofu contains\u00a0about\u00a011 grams of fat, most\u00a0fats\u00a0are\u00a0good\u00a0for\u00a0your\u00a0heart.\u00a0Tofu provides 2.4 grams of monounsaturated fat and 6.2 grams of polyunsaturated\u00a0fat.\u00a0at\u00a01.6 grams of fat in a serving of firm tofu is saturated fat.<br \/>\nEgg\u00a0white brand\u00a0tofu is\u00a0a\u00a0great\u00a0source of\u00a0protein\u00a0at\u00a0nearly 22 grams per serving.\u00a0Because\u00a0tofu is a complete protein\u00a0(meaning\u00a0it contains\u00a0all\u00a09 essential amino acids\u00a0needed\u00a0for\u00a0nutrition),\u00a0it can be used as a substitute in recipes that call for meat. Many\u00a0non-meat\u00a0eaters\u00a0use tofu as the main protein in\u00a0their meals.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"vitamins-and-minerals\"><\/span><strong>Vitamins and Minerals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Firm Tofu prepared with Calcium Sulfate is an excellent source of Calcium, providing 861 mg or 66% of the Daily Value. Firm tofu is also an excellent source of manganese (providing 1.5 mg, or 65% of the daily intake) and selenium (providing 21.9 mcg, or almost 40% of the daily intake). It is also an excellent source of copper,\u00a0iron, phosphorus, zinc, and magnesium.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"health-benefits-of-tofu\"><\/span>Health Benefits of Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>&nbsp;<\/p>\n<p>1. <strong>Source of protective antioxidants<\/strong><br \/>\nSoy products like tofu contain natural compounds called Isoflavones. They\u00a0are powerful antioxidants and as such help\u00a0minimize\u00a0the damage known as oxidative\u00a0stress,\u00a0which\u00a0is\u00a0caused\u00a0by molecules called free radicals.\u00a0It\u00a0is\u00a0oxidative stress\u00a0that\u00a0has\u00a0been\u00a0linked\u00a0to\u00a0both aging and the onset of\u00a0many\u00a0chronic diseases.\u00a0Soy\u00a0is\u00a0particularly\u00a0rich in isoflavones and\u00a0provides\u00a0other active plant\u00a0substances\u00a0such as saponins.<\/p>\n<p>2. <strong>It\u00a0can\u00a0relieve\u00a0menopausal symptoms<\/strong><br \/>\nIsoflavones are also often referred to as phytoestrogens. This means they mimic the weak form of the hormone estrogen in the body and help some women with perimenopause symptoms like bad mood and hot flashes.<\/p>\n<p>3. <strong>May\u00a0Support\u00a0Heart\u00a0Health<\/strong><br \/>\nRegular consumption of isoflavone-rich foods such as tofu has been associated with lower cholesterol levels. Research suggests this includes lowering low-density lipoprotein (LDL), the type often referred to as &#8220;bad&#8221; cholesterol, as well as total cholesterol.<\/p>\n<p>4.<strong> Helps in Weight loss<\/strong><br \/>\nTofu is a low-calorie, high-protein food that is devoid of cholesterol and high in calcium and manganese, all of which are good for your bones. By filling you up for longer on fewer calories than meat, tofu may aid in weight loss. It may lower the risk of heart disease, especially when substituted for animal proteins that are high in saturated fat. Check our <a href=\"https:\/\/www.livofy.com\/care\/weightloss\">Weight Loss Plans<\/a>.<\/p>\n<p>5. <strong>It can\u00a0help\u00a0control\u00a0blood sugar<\/strong><br \/>\nIn a study of postmenopausal women consuming 100 mg\/day of soy isoflavones, fasting blood glucose levels fell by 15% and insulin levels by 23%. Similarly, postmenopausal women with diabetes who took soy protein isolate supplements saw decreased fasting insulin levels, insulin resistance, and improved cholesterol management. Check our <a href=\"https:\/\/www.livofy.com\/care\/diabetes\">Diabetes Diet Plan<\/a>.<\/p>\n<p>However, other studies have yielded mixed results, and a meta-analysis suggests that we still have more to learn in this area.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"the-bottom-line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tofu is made from soybeans that are ground in water, heated, and coagulated with minerals such as calcium or magnesium salts. The curd is then pressed into a block, which is then sold as tofu. You can buy different types of tofu, from very soft silken tofu to very firm tofu. The kind you buy depends on how you use it. Velvety tofu is great for desserts (like cheesecake), while extra firm tofu can be diced and crisped or baked in oil in a pan. The benefit of cooking with tofu is that tofu is a very delicate protein and will take on any flavors it&#8217;s associated with, making it a versatile ingredient.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"faqs\"><\/span><strong>FAQs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3>How much Tofu can I eat in a day?<\/h3>\n<p>To find out how much tofu you can have each day as tofu is made from soy, check the daily recommended soy intake limit. It is safe to consume 3 to 5 servings of soy per day, according to experts. This translates to approximately 255 to 425 grams of tofu.<\/p>\n<h3>Should I eat Tofu before or after exercise?<\/h3>\n<p>Antioxidants and polyphenols are among the phytonutrients that are abundant in tofu. They can lessen inflammation brought on by exercise, oxidative stress, and the ensuing muscular discomfort, according to research. Tofu is the ideal snack before or after exercise.<\/p>\n<h3><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;What are benefits of Banana?&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:14589,&quot;3&quot;:{&quot;1&quot;:0,&quot;3&quot;:1},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:2}]},&quot;9&quot;:1,&quot;10&quot;:1,&quot;14&quot;:{&quot;1&quot;:3,&quot;3&quot;:1},&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:11}\">What are the benefits of Tofu?<\/span><\/h3>\n<p>Tofu offers a lot of health benefits. It is low in calories, has almost zero fat, and packs a lot of protein. It is ideal for losing weight.<\/p>\n<h3 class=\"text-gray-400 flex self-end lg:self-center justify-center mt-2 gap-3 md:gap-4 lg:gap-1 lg:absolute lg:top-0 lg:translate-x-full lg:right-0 lg:mt-0 lg:pl-2 visible\">What is the best time to eat Tofu?<\/h3>\n<p>You can eat tofu at any moment of the day because it is such a convenient method to get healthy protein in your diet.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tofu is a staple in Asia and an often-overlooked source of protein in the United States. But as it appears on menus in big food chains, it&#8217;s increasingly being embraced as a healthy meat substitute. Tofu&#8217;s suggested health benefits, from preventing cancer to reducing the risk of heart disease, have earned it a reputation as &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.livofy.com\/health\/weight-loss\/tofu-nutrition\/\"> <span class=\"screen-reader-text\">Tofu Nutrition- Calories, Protein, Carbs<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":155,"featured_media":19839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1343],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tofu Nutrition - Calories, Carbs, Protein &amp; Nutrition Facts | Livofy<\/title>\n<meta name=\"description\" content=\"Learn about Nutrition in Tofu with Livofy. 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