Calories in Tofu
Tofu is a versatile food made from condensed soy milk that is pressed into solid white blocks. It is a complete protein source, low in calories, and rich in essential minerals. Its neutral flavor makes it an excellent base for various dishes.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 piece (13g) | 1 piece (13g) | 35 | 2.2g | 1.4g | 2.6g |
| 1 oz (28g) | 1 oz (28g) | 77 | 4.9g | 3g | 5.7g |
Health Benefits
Excellent source of plant-based protein, supporting muscle growth and repair.
Contains isoflavones, which may contribute to bone health and reduce the risk of certain cancers.
Low in saturated fat and cholesterol-free, making it heart-healthy.
Nutrition Tips
- Press tofu before cooking to remove excess water for better texture and flavor absorption.
- Marinate tofu for at least 30 minutes to infuse it with flavor, as it readily absorbs liquids.
- Bake or air-fry tofu for a crispy texture without excessive oil.
- Crumble firm tofu and use it as a meat substitute in scrambles, tacos, or chili.
- Blend silken tofu into smoothies, sauces, or creamy desserts for added protein and smoothness.
GAYA Tracking Tip
For accurate tracking, ensure your tofu is clearly visible and separate from sauces or other ingredients in your photo, especially if it's fried or heavily marinated.
Frequently Asked Questions
How many calories are in a typical serving of tofu?+
A 100-gram serving of firm tofu typically contains around 76 calories. This can vary based on the type (e.g., silken, extra-firm) and preparation method, such as frying which significantly increases calorie content.
Is tofu a good source of protein for vegetarians and vegans?+
Yes, tofu is an excellent and complete source of plant-based protein, providing all nine essential amino acids. It's a staple in vegetarian and vegan diets for its versatility and nutritional value.
Does tofu contain a lot of carbohydrates?+
No, tofu is relatively low in carbohydrates, with a 100-gram serving of firm tofu containing only about 2 grams. This makes it suitable for low-carb diets.
Related Foods
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