Tofu, also known as bean curd, is a popular plant-based protein source that is made from soybeans. It is a staple food in many Asian countries and is becoming increasingly popular in Western countries as more people adopt vegetarian and vegan diets. In this article, we will discuss the nutritional value of tofu per 100g and whether or not it is a healthy food for you.
Nutritional Value of Tofu per 100g
One of the main benefits of tofu is its high protein content. Tofu contains about 8g of protein per 100g, making it a great source of plant-based protein for vegetarians and vegans. Protein is essential for building and repairing muscles, and it also helps to keep you feeling full and satisfied.
Is Tofu per 100g Healthy for You?
Tofu is also low in calories and fat, making it a great choice for those looking to lose weight or maintain a healthy weight. 100g of tofu contains about 94 calories and 5g of fat. Additionally, most of the fat in tofu is unsaturated, which has been shown to have health benefits such as reducing the risk of heart disease.
Another important nutrient found in tofu is iron. Iron is important for carrying oxygen to the body’s cells and is essential for maintaining healthy blood cells. Tofu contains about 1.8mg of iron per 100g, which is about 20% of the daily recommended intake.
Tofu is also a good source of other essential vitamins and minerals such as calcium, phosphorus, and potassium. Calcium is important for maintaining strong bones and teeth, while phosphorus is important for maintaining healthy cell membranes. Potassium is important for maintaining healthy blood pressure and for maintaining healthy nerve and muscle function.
In addition to its nutritional benefits, tofu is also a versatile food that can be used in a wide variety of dishes. It can be used as a meat replacement in stir-fries, soups, and sandwiches. It can also be used to make a wide variety of dips, sauces, and spreads.
Overall, tofu is a healthy and nutritious food that provides a variety of essential vitamins and minerals. Its high protein content and low calorie and fat content make it a great choice for vegetarians and vegans, as well as for those looking to lose weight or maintain a healthy weight. Tofu is also a versatile food that can be used in a wide variety of dishes, making it a great addition to any diet.
However, it’s important to note that Tofu may contain traces of pesticides and heavy metals if not produced organically. Therefore, it’s advisable to choose organic tofu whenever possible. Moreover, some people may be allergic to soy, so it’s important to be aware of the symptoms of soy allergy and consult a doctor if you experience any symptoms after eating tofu.
In conclusion, Tofu per 100g is a healthy and nutritious food that is an excellent source of plant-based protein, iron, calcium, phosphorus and potassium. Its low calorie and fat content make it a great choice for weight management. Tofu is also versatile, making it a great addition to any diet. However, it’s important to choose organic tofu and be aware of the potential risks of soy allergies.