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Tofu, also called bean curd, is a food made by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is a component in many East Asian and Southeast Asian cuisines. There are many different varieties of tofu, including fresh tofu and tofu that has been processed in some way. Tofu has a subtle flavor and can be used in savory and sweet dishes. It is often seasoned or marinated to suit the dish.

Tofu has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and depending on the coagulant used in manufacturing, may also be high in calcium or magnesium.

Tofu In Cooking

Health Benefits of Tofu:

It contains isoflavones that reduce bad cholesterol levels in our body thus preventing cardiovascular diseases. Tofu is also an excellent source of iron which helps in the making of haemoglobin. It is indeed a perfect food due to its composition. It has high amounts of proteins, zero cholesterol, and low amounts of carbs. It also has high amounts of calcium and vitamin E. Here’s a list of problems tofu will keep at bay when consumed on a regular basis.

Tofu being a good source of selenium – a mineral needed by the body for the proper functioning of the antioxidant system – protects our system from colon cancer. Men can reduce the risk of prostate cancer by eating tofu. According to studies, women who consume good amounts of tofu are 60% less likely to have ‘high risk’ breast tissues than women who eat less amounts or do not eat tofu.

Tofu has a high dose of calcium content which is required by women when they hit menopause. It helps reduce hot flashes , prevent the high bone-loss risk related to menopause. It is also effective in preventing rheumatoid arthritis. It is also helpful during pre-menopausal stage when there is an imbalance in the estrogen levels.   

Another benefit of eating tofu regularly is that it slows down the ageing process considerably. Tofu helps retain the elasticity of the skin and tones the facial muscles which in turn prevents ageing. Making a paste of tofu and applying it on your face is also a good idea as it nourishes the skin.

Hair loss:
The human hair is primarily made of a protein called keratin. By eating tofu, your hair gets the required protein to produce hair more and keep the existing ones healthy. Instead of splurging on expensive treatments, add tofu to your daily diet to solve hair loss issues.

Tofu is one of the best sources of protein for vegans (people who do not eat meat or milk products) and vegetarians, so stock up lots of it and reap in its benefits.

Read more about Tofu
Read More at Wikipedia

Nutrition Data for Tofu, raw, regular, prepared with calcium sulfate (16427)

NutrientNutrient value per 100 gm0.5 cup0.25 block
Water84.55 g104.842 g98.078 g
Energy76 kcal94.24 kcal88.16 kcal
Protein8.08 g10.0192 g9.3728 g
Total lipid (fat)4.78 g5.9272 g5.5448 g
Carbohydrate, by difference1.88 g2.3312 g2.1808 g
Fiber, total dietary0.3 g0.372 g0.348 g
NutrientNutrient value per 100 gm0.5 cup0.25 block
Calcium, Ca350 mg434 mg406 mg
Iron, Fe5.36 mg6.6464 mg6.2176 mg
Magnesium, Mg30 mg37.2 mg34.8 mg
Phosphorus, P97 mg120.28 mg112.52 mg
Potassium, K121 mg150.04 mg140.36 mg
Sodium, Na7 mg8.68 mg8.12 mg
Zinc, Zn0.8 mg0.992 mg0.928 mg
NutrientNutrient value per 100 gm0.5 cup0.25 block
Vitamin C, total ascorbic acid0.1 mg0.124 mg0.116 mg
Thiamin0.081 mg0.10044 mg0.09396 mg
Riboflavin0.052 mg0.06448 mg0.06032 mg
Niacin0.195 mg0.2418 mg0.2262 mg
Vitamin B-60.047 mg0.05828 mg0.05452 mg
Folate, DFE15 µg18.6 µg17.4 µg
Vitamin B-120 µg0 µg0 µg
Vitamin A, RAE4 µg4.96 µg4.64 µg
Vitamin A, IU85 IU105.4 IU98.6 IU
Vitamin D (D2 + D3)0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU
NutrientNutrient value per 100 gm0.5 cup0.25 block
Fatty acids, total saturated0.691 g0.85684 g0.80156 g
Fatty acids, total monounsaturated1.056 g1.30944 g1.22496 g
Fatty acids, total polyunsaturated2.699 g3.34676 g3.13084 g
Cholesterol0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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