Tofu a protein meat substitute is also known as soy bean curd. Tofu has very mild flavor. This makes it a perfect partner for a variety of foods. Tofu will easily absorb the flavor of any sauce it is touching. Tofu is widely use in Asian recipes. Tofu comes in 2 forms:
- Hard tofu – can be fried, play the role of meat, be baked, very adaptable
- Soft tofu – has more moisture and can be used in shakes, ice cream, yogurt, etc.
Health Benefits of Eating Tofu
As a bean product, tofu is high in:
- Protein – for building cells, bio-chemicals like hormones, enzymes, etc.
- Calcium – is an important essential mineral that is key in building & maintaining strong bones
- Phosphorous – is a very important essential mineral. part of the backbone of biological molecules like DNA and RNA; cells also use phosphate to transport cellular energy via adenosine triphosphate (ATP).
- Iron. – is a very important essential mineral to helps blood carry more Oxygen to the cells of the body
There is some debate of whether soy products effect the risk of cancer, especially breast cancers. That is because soy contains phytoestrogens. these chemicals can become attached to estrogen receptors and act like very weak estrogens – hence the interest of women and menopause.
Nutritional Information of Fried Tofu:
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Amount Per Serving – 4 oz (113 g)
*based on a 2,000 calorie diet |
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Percent (%)
Davily Value (DV) |
| Calories |
85 |
4.25% |
| Calories from Fat |
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| Total Fat (g) |
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| Saturated Fat (g) |
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| Cholesterol (mg) |
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| Omega 3 fatty acid (mg) |
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| Sodium (mg) |
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| Potassium (mg) |
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| Total Carbohydrates (g) |
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| Dietary Fiber (g) |
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| Sugars (g) |
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| Protein (g) |
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18% |
| Vitamin A (IU) |
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| Vitamin C (mg) |
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| Vitamin D (mg) |
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| Calcium (mg) |
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11% |
| Vitamin B1 (Thiamin) (mg) |
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| Folate (microgram – mcg) |
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| Selenium (mcg) |
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14% |
| Iron (mg) |
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33% |
| Vitamin B6 (mg) |
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| Phosphorous (mg) |
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| Manganese (mg) |
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34% |
| Magnesium (mg) |
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9% |
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