Tofu Nutrition and Diet Facts

Tofu is popular in several types of diet. This is due to the nutritional content of tofu and the health benefits that come along with it. We uncover more of the nutritional facts of tofu and how it affects one’s health and diet.

The Nutrients Found in Tofu

Tofu is known to be a great plant-source of protein, which is why people on a diet usually rely on tofu for their daily protein requirement. However, apart from protein, there are also other necessary nutrients that can be taken from tofu. Overall, tofu is considered to be a nutritious food when consumed within the recommended limit. In this part of the article, we will discuss the nutrient content of tofu.

1. Protein

Tofu is known to be really high in protein, which is why it is allowed for several types of diets. 100 grams of tofu contains 8 grams of protein. The daily recommended protein intake varies per person. The recommended protein intake of each individual is at 0.8 grams per kilogram of body weight.

2. Amino Acid

Tofu contains all the nine essential amino acids. Once the protein in tofu is broken down, the amino acid is left. As a result, this functions to perform several bodily functions like breaking down food and repairing the tissues of the body. The nine essential acids are as follows: histidine, methionine, tryptophan, isoleucine, leucine, lysine, phenylalanine, valine, and threonine.

3. Calcium

Tofu is also known to be high in calcium since it is coagulated soy milk. When calcium sulfate is used as a coagulant, the calcium found in tofu is further increased. Despite being a non-dairy food, tofu is still an excellent source of calcium. This means that tofu can help make the bones stronger and it also gives out the other benefits that calcium provide.

4. Magnesium

Magnesium improves calcium absorption, which further improves bone health. Tofu is rich in both calcium and magnesium. It also improves tofu’s capacity to alleviate the symptoms of premenstrual syndrome. Half a cup of tofu provides almost 50% of the required daily calcium intake.

5. Tofu Calories

When you are counting your calorie consumption, tofu can be on the top of your list for food that is filling but isn’t fattening. A ½ cup of tofu contains only 94 calories, which is considerably low. Tofu also contains 0% cholesterol, which makes it ideal for people that are trying to decrease their cholesterol level.

Types of Diets that Allow Tofu

1. Vegan

As we have discussed, tofu contains soybeans, water, and coagulants. A vegan diet thrives on plant-based food. Since they also do not consume dairy and eggs, tofu is a great source of nutrition intake for vegans. The key to a vegan diet is to prevent any animal products.
People on a vegan diet can consume tofu as an alternative protein source. However, a raw-food vegan diet doesn’t allow tofu since the soybeans were cooked to produce the soy milk.

2. Vegetarian

While vegans avoid animal products, vegetarians allow themselves to consume dairy and eggs. Vegetarians follow the diet, but veganism is more of a lifestyle than a diet. There are different types of vegetarian diet and each of them allows the consumption of tofu.

3. Gluten-Free Diet

Why tofu is gluten-free? Since water, soybeans, and the coagulant is devoid of gluten, tofu is considered to be gluten-free. However, it is best to order and consume plain tofu when you are on a gluten-free diet. This is because the sauces used may contain some gluten.

4. Keto Diet

The keto diet’s rapid increase in popularity has made people enjoy meat again. However, most people have wondered if the keto diet allows the consumption of tofu. The answer is yes. Although it is important to note that tofu contains a small amount of carbohydrates. However, it is within the allowable range of carbohydrates.

Nutritional Value of Tofu

As we have discussed the nutritional content, it is time to round up some of the nutritional benefits that come from tofu. Here are some of the health benefits of tofu:

1. Prevents obesity and encourages weight management

Tofu is great weight-loss food, which is why people that are trying to lose weight use this as a low-fat food substitute. Tofu is also low in calories and this makes it great for people under a weight management program. It is also allowed in several types of diet, but there are some people that are allergic to soy products.

2. Improve heart health

Tofu is known to regularize blood pressure and lower cholesterol, which consequentially helps in the improvement of one’s heart health. Since tofu is also low in fat, it doesn’t cause harm to one’s heart health.

3. Reduces Menopause Syndrome

Soy is relatively high in estrogen, which makes it great for women that are undergoing pre-menopause. Moreover, tofu is also known to alleviate some of the most common menopausal syndromes. The nutrients found in tofu help curb hot flashes since it is high in isoflavones.


    • Maggie
    • Maggie