Tofu
Serving: 4.00 oz (113.4g, 164 cal)
Key Nutrients
| Nutrient | Amount | DV% | Rating |
|---|---|---|---|
| calcium | 774.51 mg | 77% | Excellent |
| manganese | 1.34 mg | 58% | Very Good |
| copper | 0.43 mg | 48% | Very Good |
| selenium | 19.73 mcg | 36% | Very Good |
| protein | 17.89 g | 36% | Very Good |
| phosphorus | 215.46 mg | 31% | Very Good |
| omega-3 fats | 0.66 g | 28% | Good |
| iron | 3.02 mg | 17% | Good |
| zinc | 1.78 mg | 16% | Good |
| magnesium | 65.77 mg | 16% | Good |
| vitamin B1 | 0.18 mg | 15% | Good |
| tryptophan | 0.14 g | 43.8% | Excellent |
| omega 3 fatty acids | 0.36 g | 15% | Good |
calcium
Excellent 774.51 mg 77% DV
manganese
Very Good 1.34 mg 58% DV
copper
Very Good 0.43 mg 48% DV
selenium
Very Good 19.73 mcg 36% DV
protein
Very Good 17.89 g 36% DV
phosphorus
Very Good 215.46 mg 31% DV
omega-3 fats
Good 0.66 g 28% DV
iron
Good 3.02 mg 17% DV
zinc
Good 1.78 mg 16% DV
magnesium
Good 65.77 mg 16% DV
vitamin B1
Good 0.18 mg 15% DV
tryptophan
Excellent 0.14 g 43.8% DV
omega 3 fatty acids
Good 0.36 g 15% DV
About Tofu
What’s new and beneficial about tofu
- A meta-analysis of 28 studies on Chinese adults found that tofu and soy miso intake reduced stomach cancer risk more than soy consumption in general. Researchers at Soochow University’s School of Radiation Medicine and Public Health reached this conclusion after analyzing studies conducted between 1998-2008. Whether these findings extend to U.S. populations remains unclear, but they suggest something distinct about tofu and miso among soy foods that may relate to stomach cancer prevention.
- Fermentation duration directly affects the antioxidant capacity of tofu. Tofus fermented for nine days showed up to double the free radical-scavenging activity of those fermented for three days. Multiple fungi were used in this study, including Aspergillus oryzae, Aspergillus sojae, Aspergillus awamori, Actinomucor taiwanensis, and Rhizopus oligosporus. No single optimal fermentation time has been established; the increased activity likely reflects the combined metabolic output of these organisms over a longer growth period.
Nutritional profile
A wide range of unique proteins, peptides, and phytonutrients contained in soy foods, including tofu. Examples are flavonoids and isoflavonoids (daidzein,genistein, malonylgenistin and malonyldaidzin); phenolic acids (caffeic, coumaric, ferulic, gallic and sinapic acids); phytoalexins (glyceollin I, glyceollin II and glyceollin III); phytosterols (beta-sitosterol, beta-stigmasterol, campestrol); unique proteins and peptides (defensins, glycinin, conglycinin, and lunacin); and saponins (soyasaponins from group A and group B, and soyasapogenols).
Four oz (113.4g) at 164 calories provides calcium (77% DV), manganese (58% DV), copper (48% DV), tryptophan (43.8% DV), selenium (36% DV), protein (36% DV), phosphorus (31% DV), omega-3 fats (28% DV), iron (17% DV), zinc (16% DV), magnesium (16% DV), vitamin B1 (15% DV), omega 3 fatty acids (15% DV).
Pressing tofu removes excess water so it absorbs marinades and crisps properly when cooked. The Tofuture Tofu Press does this evenly and without the paper-towel hassle.
Recipes with Tofu
Full Nutrient Profile
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References
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- Hang M and Zhao XH. Fermentation Time and Extraction Solvents Influenced in vitro Antioxidant Property of Soluble Extracts of Mao-tofu Fermented with Mucor sp. Biotechnology. 2011;10(1): 60-69 . 2011. https://doi.org/10.3923/biotech.2011.60.69
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- Pan HC, Yang DY, Ho SP et al. Escalated regeneration in sciatic nerve crush injury by the combined therapy of human amniotic fluid mesenchymal stem cells and fermented soybean extracts, Natto. Journal of Biomedical Science 2009, 16:75 (23 August 2009). 2009. https://doi.org/10.1186/1423-0127-16-75
- Soyinfo Center. A comprehensive history of soy. Online resource location: www.soyinfocenter.com. 2012; Lafayette, CA, USA. 2012.
- Stanojevic SP, Barac MB, Pesic MB et al. Protein composition in tofu of corrected quality. Acta Periodica Technologica Year: 2010 Vol: 2010 Issue: 41 Pages/record No.: 77-86. 2010. https://doi.org/10.2298/apt1041077s
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