Nutritional value of tofu: Tofu, extra firm, prepared with nigari

Tofu is a soy bean product made by curdling fresh soymilk. Tofu is also known as bean curd or soy cheese, perhaps because it looks like cheese.

Tofu is rich in protein, unsaturated fat, and a good source of calcium, iron, phytoestrogens. The protein in tofu or soybean is complete with all the amino acids, which makes soybean products comparable to animal protein.

Table: List of nutrients and their content in tofu.

Nutrient
Units
Nutrient content per 100 grams
Water
g
81.28
Energy
kcalorie
91
Energy
kj
382
Protein
g
9.89
Total lipid (fat)
g
5.83
Ash
g
1.00
Carbohydrate, by difference
g
2.00
Fiber, total dietary
g
0.4
Sugars, total
g
0.50
Minerals
Calcium, Ca    (2)
mg
175
Iron, Fe
mg
1.84
Magnesium, Mg    (2)
mg
53
Phosphorus, P
mg
136
Potassium, K
mg
132
Sodium, Na
mg
8
Zinc, Zn
mg
1.10
Copper, Cu
mg
0.191
Manganese, Mn
mg
0.759
Selenium, Se
mcg
13.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.5
Thiamin
mg
0.048
Riboflavin
mg
0.045
Niacin
mg
0.288
Pantothenic acid
mg
0.453
Vitamin B-6
mg
0.063
Folate, total
mcg
17
Folic acid
mcg
0
Folate, food
mcg
17
Folate, DFE
mcg_DFE
17
Vitamin B-12
mcg
0.00
Vitamin A, IU
IU
0
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Lipids
Fatty acids, total saturated
g
0.542
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
15:0
g
0.000
17:0
g
0.542
20:0
g
0.000
22:0
g
0.000
24:0
g
0.000
Fatty acids, total monounsaturated
g
4.338
14:1
g
0.000
15:1
g
2.169
13:0
g
0.000
17:1
g
1.085
20:1
g
1.085
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.542
20:2 n-6 c,c
g
0.000
20:3 undifferentiated
g
0.000
20:4 undifferentiated
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.154
Threonine
g
0.404
Isoleucine
g
0.490
Leucine
g
0.751
Lysine
g
0.651
Methionine
g
0.126
Cystine
g
0.137
Phenylalanine
g
0.481
Tyrosine
g
0.331
Valine
g
0.499
Arginine
g
0.657
Histidine
g
0.288
Alanine
g
0.406
Aspartic acid
g
1.093
Glutamic acid
g
1.709
Glycine
g
0.386
Proline
g
0.533
Serine
g
0.466

Tofu nutritional fact source: USDA National Nutrient Database for Standard Reference, Release 19 (2006)

Footnotes:
1    Descriptive terms (soft, firm, extra firm) vary in usage between manufacturers as there are no standards for the various types of tofu.
2    Manufacturers use either magnesium chloride (nigari), calcium sulfate, or both in varying quantities to precipitate the protein. Calcium and magnesium contents will vary accordingly.

 


Related articles:
Tofu health benefits, recipes
Soy phytoestrogen and osteoporosis in menopausal women
Protein: Health benefit, Digestion, and Deficiency
Food Protein Sources: Animal and Vegetable Sources High or Low in Protein
L-Arginine: Food Sources, Health Benefits and Side Effects

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