Posts Tagged ‘tofu nutrition’

Complete Nutrition List of Tofu.

Complete Nutrition List of Tofu.

Tofu contains more protein than meat, but is cholesterol free. From the above table of tofu nutrition we can see that tofu is also high in calcium, that regular consumption of tofu can help strengthen bones. Tofu is also low in carbohydrate, making it an ideal protein source for those who intend to lose weight.

Tofu contains more protein than meat, but is cholesterol free. From the above table of tofu nutrition we can see that tofu is also high in calcium, that regular consumption of tofu can help strengthen bones. Tofu is also low in carbohydrate, making it an ideal protein source for those who intend to lose weight.

Below table is complete nutrition list of tofu derived from the USDA nutrition database.

tofu-nutrition1

Nutrient

Units

Value per
100 grams

Proximates

Water

g

84.55

Energy

kcal

76

Energy

kJ

318

Protein

g

8.08

Total lipid (fat)

g

4.78

Ash

g

0.72

Carbohydrate, by difference

g

1.88

Fiber, total dietary

g

0.3

Minerals

Calcium, Ca

mg

350

Iron, Fe

mg

5.36

Magnesium, Mg

mg

30

Phosphorus, P

mg

97

Potassium, K

mg

121

Sodium, Na

mg

7

Zinc, Zn

mg

0.80

Copper, Cu

mg

0.193

Manganese, Mn

mg

0.605

Selenium, Se

mcg

8.9

Vitamins

Vitamin C, total ascorbic acid

mg

0.1

Thiamin

mg

0.081

Riboflavin

mg

0.052

Niacin

mg

0.195

Pantothenic acid

mg

0.068

Vitamin B-6

mg

0.047

Folate, total

mcg

15

Folic acid

mcg

0

Folate, food

mcg

15

Folate, DFE

mcg_DFE

15

Vitamin B-12

mcg

0.00

Vitamin A, RAE

mcg_RAE

4

Retinol

mcg

0

Vitamin A, IU

IU

85

Vitamin D (D2 + D3)

mcg

0.0

Vitamin D

IU

0

Lipids

Fatty acids, total saturated

g

0.691

14:0

g

0.013

16:0

g

0.507

18:0

g

0.171

Fatty acids, total monounsaturated

g

1.056

16:1 undifferentiated

g

0.013

18:1 undifferentiated

g

1.043

Fatty acids, total polyunsaturated

g

2.699

18:2 undifferentiated

g

2.380

18:3 undifferentiated

g

0.319

Cholesterol

mg

0

Amino acids

Tryptophan

g

0.126

Threonine

g

0.330

Isoleucine

g

0.400

Leucine

g

0.614

Lysine

g

0.532

Methionine

g

0.103

Cystine

g

0.112

Phenylalanine

g

0.393

Tyrosine

g

0.270

Valine

g

0.408

Arginine

g

0.538

Histidine

g

0.235

Alanine

g

0.331

Aspartic acid

g

0.893

Glutamic acid

g

1.397

Glycine

g

0.316

Proline

g

0.436

Serine

g

0.381

So you can see that simple bean curd provides lots of healthy  nutrition. Should you are interested to try, view some here for lots of choice of tofu products.

Learn further about tofu :

Tofu : the health benefits and the environmental protection issues.

Tofu Burger : A great way to reduce carbon footprint.

Soybean.