Curious about the nutritional value of tofu? Read on to find out just how much protein, calories, fat and nutrient are in tofu, and how it stacks up nutritionally compared to other foods, and when you're ready, check out some easy vegetarian tofu recipes here.
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, particularly for vegetarians and vegans.
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.
Protein Versus Calories in Tofu
Tofu is a great low-calorie source of protein. In other words, tofu is low in calories (and also fat) for the amount of vegetarian protein it packs in, which is one reason it is so popular with vegetarians and vegans. Here's how the protein in tofu compares to a few other foods: For each 100 calorie serving, tofu contains 11 grams of protein. By comparison, 100 calories of ground beef provide 8.9 grams of protein, and a 100 calorie serving of cheese contains 6.2 grams.
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 per serving. 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.
Calcium Content of Tofu
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.
Iron Content of Tofu
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.
Organic and Non-GMO
Many, in fact, nearly all 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, and read the label if this is something that is important to you.
Easy Vegetarian Tofu Recipes
- How to Press Tofu
- Silken vs. Regular Tofu
- High Protein Vegetarian Recipes
- Vegetarian Protein Sources
- Easy Tofu Recipes
- High Protein Recipes