Tofu Nutritional Value Information
1.
Protein content in tofu:
One half-cup serving of raw firm tofu
contains 10.1 grams of protein. The recommended daily intake is 56
grams for most men and 46 for most women. A half-cup of tofu is approximately 4
oz by weight, or just under 1/3 of the average sized 14 oz package of tofu. By
comparison, 1/2 cup dairy milk contains 5.1 grams of protein, one 3 oz egg
contains 6 grams and 4 oz ground beef contains about 26 grams of protein. Tofu
is an excellent source of vegetarian
protein.
2.
Calories in tofu:
One half-cup serving of raw firm tofu contains 94 calories. By comparison, 4 oz ground beef contains 331 calories, 1/2 cup of 2% milk has 60 calories and 4 oz of cheese packs 320 calories.
3. Protein
versus calories in tofu:
Tofu is low in calories for the vegetarian
protein it packs in. Here's how it compares to a few other foods. For
each 100 calorie serving, tofu contains 11 grams of protein. By
comparison, 100 calories of ground beef provides 8.9 grams of protein, and a
100 calorie serving of cheese contains 6.2 grams.
4. Fat
and cholesterol content in tofu:
One half-cup serving of raw firm tofu
contains 5 grams of fat. Low fat tofu is also commercially available,
and contains 1.5 grams of fat perserving. 4 oz of beef packs a whopping 15
grams of fat, and one egg contains 5.5 grams of fat. Tofu is a
cholesterol-free food , as are all plant-based foods. By comparison, a
half-cup of 2% milk contains 9 mg of cholesterol, 4 oz of fish contains 75-100
mg of cholesterol and 4 oz ground beef contains about 113 mg cholesterol.
5. Calcium:
One half-cup serving of firm tofu contains about
227 mg of calcium or about 22% of the RDA. Tofu may contain a little bit less
calcium depending on the brand and the way it was made so be sure to read the
label if you're concerned. Silken
tofu contains approximately 133 mg, again depending on the brand.
6. Iron:
One half-cup serving of firm
tofu contains about 1.82 mg of iron, though this can vary greatly, depending on
the brand. The RDA for women is 18 mg, and 8 mg for men.
7. Organic
and non-GMO:
Many commercially available brands of tofu are
made from organic and non-genetically modified soybeans, and, as an added
bonus, most organic and non-gmo tofu brands are the same price as
conventionally produced tofu. Look for Nasoya brand, Mori-nu organic and other
organic tofu brands.
8. Easy
Vegetarian Tofu Recipes:
Ready to start cooking with tofu? Here are some easy
vegetarian tofu recipes to try, or, if you've stocked up on silken tofu,
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