Know about Nutrition Facts and Health Benefits of Tofu

Tofu has been around for centuries, but it's only recently gained popularity in the Western world. People use this versatile food in sweet or savory dishes, and it's a great source of protein for vegetarians and vegans. In this blog post, we'll cover tofu nutrition facts, health benefits, and how to use them in your cooking. Whether you're a tofu skeptic or looking to add more variety to your diet, this blog post is for you.

What is Tofu?

Tofu is processed out of soybean curds, thus offering high protein and low calories. Tofu will be your ideal bet if you need more protein in your diet without increasing the calorie intake. It can also be used as a meat substitute in recipes such as veggie burgers or tofu tacos. When buying tofu, look for firm or extra-firm varieties, as these will hold up better during cooking.

The Different Types of Tofu

Depending on texture and flavor, you will find the following types of tofu in the market.

  • Firm tofu is a good source of protein; ideal as a meat substitute in recipes. It has a firm texture and can be sliced or cubed for stir-fries, soups, and salads.

  • Soft tofu has a creamy texture and is often used in desserts or as a replacement for dairy products. It can be blended into smoothies or used to make vegan pudding or cheese.

  • Extra-firm tofu is a type that has been pressed hard to remove maximum water content. It's perfect for grilling or baking and holds its shape well when cut into pieces.

  • Silken tofu has a very soft, custard-like texture and is often used in Asian dishes such as iso soup or made into sauces and dressings.

Tofu Nutrition Facts

As a plant-based protein, tofu is a popular choice for vegetarians, vegans, and those looking to increase their intake of healthy proteins without adding meat to their diet. Tofu is a soybean product that promises nothing but iron, calcium, and magnesium.

One cup (126 grams) of cooked tofu contains −

  • Calories − 94

  • Protein − 10 grams

  • Fat − 4.6 grams

  • Carbohydrates − 2.9 grams

  • Fiber − 1 gram

  • Sugar − 1 gram

  • Iron − 3% of the Daily Value (DV)

  • Calcium − 10% of the DV

  • Magnesium − 6% of the DV

The Health Benefits of Tofu

Tofu is a low-calorie, high-protein food with many health benefits. With all eight essential amino acids, tofu completes your diet's need for iron, calcium, and magnesium. Tofu is a cholesterol-free food and is low in saturated fat. Many research studies have shown that tofu can lower cholesterol levels and help prevent heart disease. It may also help to reduce the risk of cancer, osteoporosis, and Alzheimer's disease. If you are dealing with diabetes, tofu can help to regulate blood sugar levels. It can be your versatile go-to ingredient for many dishes. You can also use tofu in soups, stews, stir-fries, salads, and sauces. Interestingly, it can also be baked, grilled, or fried.

How to use Tofu in Recipes?

There are many ways to use tofu in recipes, and it can be a healthy and delicious addition to any meal, including soups, stir-fries, salads, and even desserts. To cook with tofu −

  • Drain the excess water and cut it into cubes or slices, depending on your recipe.

  • Use the cubes you want, including baking, frying, grilling, and boiling.

  • Add seasonings or sauces to your dish to give the extra tofu flavor.

Here are Some Tofu Recipes to Try

  • Tofu stir-fry − This classic dish is easy to make and can be customized with your favorite vegetables and sauces.

  • Tofu soup − Add some cubed tofu to your favorite veggie-based broth for a hearty and nutritious soup.

  • Grilled tofu − Season firm tofu with your favorite spices or marinade, then grill until crispy and soft. Serve with rice and fried vegetables to satisfy your taste buds like never before.

  • Tofu salad − Mix cubed tofu with chopped veggies like cucumber, tomatoes, onions, and carrots. Add a dressing of your choice or sprinkle with some lemon juice for a light and refreshing salad.


Though tofu is bliss for many vegetarian and vegan diets, it is not suitable for everyone. If you belong to any of the groups discussed below who should not consume tofu, or at least should limit their intake, it's better to give it a go.

One group of people who should not eat tofu is those with thyroid problems. Tofu contains goitrogens, which may not go well with the smooth functioning of the thyroid gland. So, if you have an existing thyroid condition, you should avoid tofu or eat it only in small amounts. Another group of people who should limit their consumption of tofu is those with kidney problems. It is because tofu is high in oxalates, which can contribute to kidney stones. If you have kidney problems, it's better to consult your nutritionist before making a call.

Finally, pregnant women and young children should also avoid consuming large amounts of tofu. It is because tofu contains phytoestrogens, which can disrupt hormone levels in the body.

Updated on: 16-Jan-2023


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