Tofu, also known as bean curd, is a soybean-based food with a soft and creamy texture. It is made by coagulating soy milk and pressing the resulting curds into solid blocks. Tofu is a staple in many vegetarian and vegan diets due to its versatility and ability to absorb flavors from various ingredients.
In culinary uses, tofu can be prepared in numerous ways. It can be sautéed, grilled, baked, or added to stir-fries and soups. There are various types of tofu, including silken, soft, firm, and extra-firm, each suited for different dishes. Silken tofu is often used in smoothies and desserts, while firm and extra-firm to fo are ideal for stir-fries and grilling.
Tofu nutrition is notable for its high protein content and low calories, making it a valuable food for those looking to include plant-based proteins in their diet. It also contains essential amino acids, iron, and calcium, contributing to a balanced diet when incorporated with other food groups.
When cooking tofu, it is advisable to press it to remove excess moisture, enhancing its texture and flavor absorption. Tofu can be stored in the refrigerator submerged in water, which should be changed daily, to maintain freshness. For longer storage, tofu can be frozen, altering its texture to become firmer and spongier, suitable for certain recipes.
| Energy | |
| Calories 60kcal | 3% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 1.18g | 0% |
| Fiber 0.20g | 1% |
| Sugar 0.70g | 1% |
| Fat | |
| Fat 3.69g | 4% |
| Saturated 0.53g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 27mg | 5% |
| Vitamin B1 0.05mg | 4% |
| Vitamin B2 0.04mg | 3% |
| Vitamin B3 0.54mg | 3% |
| Vitamin B6 0.05mg | 3% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 0.20mg | 0% |
| Vitamin E 0.01mg | 0% |
| Vitamin K 2.00ug | 2% |
| Minerals | |
| Calcium, Ca 110mg | 9% |
| Copper, Cu 0.16mg | 17% |
| Iron, Fe 1.11mg | 10% |
| Magnesium, Mg 27mg | 6% |
| Phosphorus, P 90mg | 7% |
| Potassium, K 120mg | 4% |
| Selenium, Se 9ug | 16% |
| Sodium, Na 8mg | 1% |
| Zinc, Zn 0.64mg | 6% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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