Tofu Nutrition Facts

Tofu has been a part of the staple diet of Asian countries for past 2000 years. And these days, it is also included in the foods of the western hemisphere. Soya curd and bean curd are two other names of tofu. Its versatility is one of the reasons for its popularity. When mixed, it easily absorbs the flavors of the ingredients of the mixture. Tofu is a sponge like product that is prepared from water, soybeans and a coagulating agent. There are basically three types of tofu, viz. firm tofu, soft tofu and silken tofu. Tofu is a food rich in calcium and proteins and has a plenty of health benefits. Let us take a look at tofu nutrition facts.

Tofu Nutrition Facts
As mentioned earlier, tofu is rich in many nutrients that include calcium, proteins and iron. The proteins obtained by consuming tofu is of very high quality and hence tofu makes a good vegetarian substitute of protein over meat. It contains more protein as compared to meat. The nutrients obtained from tofu also depend on the curdling agent used. Tofu is very low in saturated fats and hence contains low level of cholesterol. It also contains very low amount of sodium and hence can be called an ideal source of all the nutrients. The tables given below will give a detailed information on the tofu nutritional values. Before we move on to the table, let us first understand what is meant by 'percent daily value', given in the table and what it indicates.

Percent (%) Daily Value
Percent daily value helps us to choose foods that are high in certain nutrients. This is designed, based up on a 2000 calorie diet plan. The percent daily value given for a nutrient is for one serving. It can be defined as the percent of certain nutrient that the food contains as compared to the percent that is recommended for whole day. For example if percent daily value of certain nutrient in a food is 20%, then it means that you have to consume 80% more to meet the nutritional requirements of a day.

Tofu Nutritional Value
The tables given below give detailed information on the distribution of the nutrients in tofu. The distribution given is for half cup serving of tofu.

Tofu Nutrition Facts - Main Components

Nutrient	Amount	% Daily Value
Carbohydrates	5 gm	2%
Sodium	15 mg	1%
Protein	19.9 gm	40%
Cholesterol	0 gm	0%
Potassium	300 mg	9%
Fats	11 gm	17%

Tofu Nutrition Facts - Vitamins

Vitamins	% Daily Value
Vitamin A	1%
Thiamin (Vitamin B1)	13%
Riboflavin (Vitamin B2)	8%
Niacin (Vitamin B3)	2%
Pyridoxine (Vitamin B6)	6%
Cobalamin (Vitamin B12)	0%
Vitamin C	0%

Tofu Nutrition Facts - Minerals

Mineral	% Daily Value
Calcium	86%
Manganese	74%
Selenium	31%
Phosphorus	24%
Iron	19%
Copper	24%
Magnesium	18%
Zinc	13%

Tofu Nutritional Benefits
It is clear from the above given chart on nutritional facts of tofu, that it contains a high percentage of essential nutrients. The low percentage of sodium and fats and high amount of protein makes it one of the healthy vegetarian foods. Because of a proper distribution of all the nutrients, tofu has plenty of nutritional benefits. Tofu contains isoflavones which help women maintain a balanced hormone level during pre and post menopause period. Due to its high protein content, it helps the body to build strong muscles. The soy content in tofu is said to reduce the bad cholesterol in the body, thereby reducing the risk of heart diseases. Minerals, like, selenium and iron help to maintain energy levels of the body. Due to its low sodium and fat content, tofu also helps to lose weight. To know more on tofu nutrition information, read TOFU - good health begins here.

These were some of the important tofu nutrition facts. Tofu is easily available in all the grocery stores. Though it does not have any taste by itself, it blends well with any flavor you mix it with. So go ahead and prepare tofu recipes and enjoy its numerous health benefits.