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Tofu resembles cheese in appearance, but is made from curdled soy milk. This soy product was discovered by the Chinese, and is widely used in China and its neighboring countries. It is sold as square or rectangular blocks. It is very rich in nutrients, especially protein. Nutritious tofu offers various health benefits too.

Nutritional Value

Tofu contains no cholesterol, and is very rich in calcium and protein. The following table enlists the nutrients in 100 grams of hard tofu that is prepared with nigari (magnesium chloride). The calorific value is 146 kcal, and it contains 71 grams of water, 12.7 grams of proteins, 10 grams of fat, 5 grams of carbohydrates, and 0.6 gram of dietary fiber.

Nutrient Value
Vitamin C 0.3 mg
Vitamin B1 0.042 mg
Vitamin B2 0.077 mg
Vitamin B3 0.639 mg
Folate 22 mcg
Calcium 345 mg
Magnesium 53 mg
Potassium 146 mg
Phosphorus 231 mg
Iron 2.75 mg
Zinc 1.66 mg

* Source: USDA National Nutrient Database

Calorific Value

Tofu Variant Quantity Calories
Extra firm, prepared with magnesium chloride (nigari) 100 g 91 kcal
Raw, firm, prepared with calcium sulfate 100 g 145 kcal
Raw, regular, prepared with calcium sulfate 100 g 76 kcal
Soft, prepared with calcium sulfate and magnesium chloride 100 g 61 kcal
Firm, prepared with calcium sulfate and magnesium chloride 100 g 70 kcal
Salted and fermented (fuyu), prepared with calcium sulfate 100 g 116 kcal
Dried-frozen (koyadofu), prepared with calcium sulfate 100 g 472 kcal
Fried, prepared with calcium sulfate 100 g 271 kcal
Hard, prepared with magnesium chloride 100 g 146 kcal
Fried, made with magnesium chloride 100 g 271 kcal

* Source: USDA National Nutrient Database

A basic understanding about the calorie content in different types of tofu may prove beneficial in planning your diet. It must be noted that, calories in tofu may vary with the different forms.

Tofu is rich in soy protein, which is beneficial in lowering cholesterol and triglyceride levels. This reduces the risk of cardiovascular diseases. As tofu has a high level of calcium, it is good for preventing bone loss, especially in women. Intake of soy foods, like tofu, is found to be effective in relieving the symptoms of menopause. Tofu is also rich in omega-3-fatty acids and antioxidants. However, some people can be allergic to soy and soy products. If you have soy allergy or any other food allergy, restrain from using tofu and other soy products.