Tofu Nutrition – Detailed Breakdown

In my opinion Tofu is a “superfood”, because it is high in nutrients and offers a healthy alternative to meat. It is made out of soybeans making it perfect for vegans and vegetarians. If you cook it right tofu can add a delicious combination of flavors to any meal. Not convinced? In this article we list out what vitamins and fats tofu is packed with. It is also a great option if you are working out and looking to loose that belly fat.

Tofu Nutritional Quick Facts

Here are a few reasons why you should consider adding tofu to your weekly diet plan.

– Tofu is a source of diet protein for many vegetarians and vegans
– 100 grams of Tofu contain 76 calories
– Rich in Calcium and Iron
– Contains Omega-3 fats

Tofu Protein and Calories Breakdown

Tofu is a great source of protein and can replace meat in some of your main dishes creating a well balanced diet. A 100 grams of tofu usually have a solid 8 grams of protein making it a great protein source for a lot of vegans and vegetarians. And if you can combine this ingredient with a few other greens that are high in protein you can easily have a dish with 20+ grams of protein.

100 grams of Tofu is approximately 76 Calories. If you compare this value to other meats or for example cheese, tofu will be a healthier option, especially if you are on a diet.

Quick comparison (Beef and Cheese)

1. Beef, ground (30% fat) 100 grams = 332 calories, 14 g of protein
2. 1 oz of cheese (28 grams) = 114 calories, 7 g of protein

Now let’s do some math. Divide your calories by the amount of protein you are getting. In the first scenario we need to consume 23 calories to get 1 gram of protein and in the second scenario it is 16 calories per 1 g of protein. If we compare this to tofu it is a lot higher where we can get 1 g of protein in only 9.5 calories!

Full list of nutrients in Tofu:

  • Carbs: 2 grams
  • Fiber: 1 gram
  • Fat: 4.8 grams
  • Potassium121 mg
  • Calcium: 30% of the RDI
  • Selenium: 14% of the RDI
  • Phosphorus: 12% of the RDI
  • Copper: 11% of the RDI
  • Magnesium: 7% of the RDI
  • Iron: 30% of the RDI
  • Zinc: 6% of the RDI

Tofu is made out of soybeans that contain a high amount of healthy polyunsaturated fats: omega-3, Alpha-linolenic acid – these fats are important for brain development, improving bone and joint strength, reducing heart disease risk and much more. (Reference)