Knowledge
What Are the Health Benefits of Tofu?
All For centuries, tofu has been a staple in east and southeast Asian cooking. And in the last 50 years, the soybean-based ingredient has also become a mainstay of vegetarian and vegan eating. Tofu is a versatile ingredient, used in everything from stir fry to smoothies.Incorporating tofu into some of your daily meals and snacks can bring about a number of health benefits. Tofu is a great source of protein, which promotes cardiovascular and bone health and cognitive function, among a plethora of other health impacts.
Here's what you should know about tofu, as well as how you can make the most of the adaptable ingredients to support your health.
What Is Tofu?
Tofu, or bean curd, is the product of curdling soy milk and forming the curds into blocks, like cheese. It can have a soft or crunchy texture, depending on how you prepare the ingredient.
Additionally, depending on its pressing, tofu is available in silken, soft, firm, extra firm, or super firm varieties. Other types of tofu, per a 2019 Food & Beverages Processing article, include:
Fermented: Briny, creamy, and pickled
Smoked: Smoked over beech wood and can be eaten raw or with a salad
Seasoned: Pre-seasoned with flavors like barbeque or teriyaki
According to a study published in 2019 in the Journal of Nutritional Science and Vitaminology, tofu originated in China and quickly became popular throughout several countries in Asia due to it being a cheap source of protein packed with essential nutrients.
Tofu's Nutrition
According to the U.S. Department of Agriculture (USDA), a one-quarter block—or 81 grams—of raw, firm tofu contains the following:
Calories: 117 calories
Fat: 7.06 grams
Cholesterol: 0 milligrams
Sodium: 11.30 milligrams
Carbohydrates: 2.25 grams
Fiber: 1.86 grams
Protein: 14 grams
"Tofu is an excellent source of protein. In fact, it is a rare vegan choice that is a complete source of protein, which means it contains all nine amino acids," Tanya Freirich, RDN, a nutrition counselor and founder of the Lupus Dietitian, told Health. Per the Johns Hopkins Health Library, soy is the component of tofu that provides those essential amino acids.Tofu contains several vitamins and nutrients—including calcium, magnesium, phosphorus, B vitamins, and iron. It is also a good source of manganese, copper, and zinc. Furthermore, the Academy of Nutrition & Dietetics mentions that tofu has antioxidant properties as well.
"As a rich source of lean plant-based protein, it's a nutritious choice for most people, particularly those who have dairy and protein food group restrictions, such as vegans," Summer Yule, RDN, told Health.
By Claire Gillespie
