Calories in Tofu

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

Nutritional Value of Tofu
It is very popular as a health food, as it is low in calories, fats and carbohydrates. It contains no cholesterol and is very rich in calcium and protein. Tofu is one of the vegetarian sources of protein and can be included in your diet in many forms. The following table can give you a fair idea of the nutrients in four ounces (113.4 g) of normal tofu, which contains around 86 calories.

Nutrient	Value
Protein	9.16 g
Dietary Fiber	0.34 g
Total Sugar	0.45 g
Total Fat	5.42 g
Cholesterol	0 g
Vitamin A	96.39 IU
Vitamin B1 (thiamine)	0.09 mg
Vitamin B2 (riboflavin)	0.06 mg
Vitamin B3 (niacin)	0.22 mg
Vitamin C	0.11 mg
Vitamin E	0.01 mg
Folate	17.01 mcg
Calcium	100.00 mg
Copper	0.22 mg
Iron	6.08 mg
Magnesium	34.02 mg
Manganese	0.69 mg
Phosphorus	110.00 mg
Potassium	137.21 mg
Selenium	10.09 mcg
Sodium	7.94 mg
Zinc	0.91 mg

Tofu Calories

Tofu Variant	Amount	Calories
Dried, frozen (koyadofu)	1 piece - 17 g	80
Dried, frozen made with calcium sulfate	1 piece - 17 g	82
Extra firm, made with nigari	0.2 block - 91 g	87
Firm, made with calcium sulfate and nigari	0.25 block - 81 g	62
Fried tofu	1 piece - 13 g	35
Hard, made with nigari	0.25 block - 122 g	178
Okara	1 cup - 122 g	94
Raw, firm, made with calcium sulfate	0.25 block - 81 g	117
Raw, regular, made with calcium sulfate	0.25 block - 116 g	88
Salted and fermented (fuyu)	1 block - 11 g	13
Soft, made with calcium sulfate and nigari	1 cubic inch - 18 g	11

A rough idea regarding the calorie content in tofu can help you with planning your diet accordingly. It must be noted that calories in tofu may vary with the different forms. Apart from the health benefits, you can also make delicious dishes with this soy product.

Above all, soy protein, which is present in large amounts in tofu is beneficial in lowering cholesterol and triglyceride levels. This can reduce the risk of heart diseases and stroke. Soy foods like tofu are found effective in alleviating the symptoms of menopause. As tofu is rich in calcium, it is good for preventing bone loss, especially in women. It is also rich in omega-3-fatty acids and antioxidants, which can prevent several diseases. However, some people can be allergic to soy and soy products. If you have soy allergy or any food allergy, restrain from using tofu and other soy products.