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.

Vitamin C0.3 mg
Vitamin B10.042 mg
Vitamin B20.077 mg
Vitamin B30.639 mg
Folate22 mcg
Calcium345 mg
Magnesium53 mg
Potassium146 mg
Phosphorus231 mg
Iron2.75 mg
Zinc1.66 mg

* Source: USDA National Nutrient Database

Calorific Value

Tofu VariantQuantityCalories
Extra firm, prepared with magnesium chloride (nigari)100 g91 kcal
Raw, firm, prepared with calcium sulfate100 g145 kcal
Raw, regular, prepared with calcium sulfate100 g76 kcal
Soft, prepared with calcium sulfate and magnesium chloride100 g61 kcal
Firm, prepared with calcium sulfate and magnesium chloride100 g70 kcal
Salted and fermented (fuyu), prepared with calcium sulfate100 g116 kcal
Dried-frozen (koyadofu), prepared with calcium sulfate100 g472 kcal
Fried, prepared with calcium sulfate100 g271 kcal
Hard, prepared with magnesium chloride100 g146 kcal
Fried, made with magnesium chloride100 g271 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.