Tofu – Recipes & Nutritional Value

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tofu in dices

Tofu is a food made by coagulating soy milk and then pressing the resulting curds into solid white blocks. Depending on its softness, it can be silken, soft, firm, extra firm or super firm. Its flavor is very subtle, but it can be enhanced by smoking, marinating, and/or seasoning.

Tofu is a staple food in the vegan cuisine. It is low in calories but relatively rich in protein. As a soy product, it provides a complete protein spectrum. It is high in iron and it can have a high calcium content (if it is coagulated using calcium chloride or calcium sulfate).

Nutritional Value

Amounts per 100g   % RDA
Calories 62 2.2%
Total fat 4.8g 7%
Cholesterol 0 mg 0%
Sodium 7 mg 0%
Potassium 121 mg 3%
Total Carbohydrate 1.9 g 0%
Protein 8 g 16%

Sources include: USDA

Tofu Recipes

Here is a list of tasty recipes you can cook at home or order from a nearby vegan restaurant:

How Is Tofu Made?

We’ll share with you a video where you can see how it is made:

Types of Tofu

  • Natural – The most basic form. Its taste is very subtle.
  • Smoked – For those who prefer the smoke flavour.
  • Marinated – Probably the most popular type.

Calcium Content

Calcium is a critical nutrient for bone health. It is especially important for vegans because the vegan diet generally contains less calcium than the recommended daily amount.

The content of calcium in tofu depends on the salts used for coagulating it:

  1. Calcium salts – Tofu coagualated with calcium salts (e.g. calcium sulfate) has a high calcium content, usually around 200-300 mg per 100 g.
  2. Nigari salts – Tofu coagualated with nigari salts generally contains several times less calcium compared to tofu coagulated with calcium salts, around 60-80 mg per 100 g.

This fact is not so well-known, so we hope you have benefited from reading about it.

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