Silken Tofu Smoothie
Silken Tofu Smoothie is a creamy, protein-rich beverage that blends soft tofu with fruits like banana or mango, and a liquid base such as milk, soy milk, or juice. Originating from modern health-conscious kitchens, particularly in East Asia and North America, it's a popular way to incorporate plant-based protein into a quick meal or snack.
🍽️ Nutrition at a glance
This smoothie is typically high in protein and healthy fats from the tofu, while its carbohydrate content depends on the added fruits and sweeteners. It provides key nutrients like calcium, iron, and isoflavones, with a rough calorie range of 200-350 per serving.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 8 g |
| Carbs | 10 g |
| Fat | 5 g |
| Fiber | 2 g |
| Sugar | 6 g |
| Sodium | 10 mg |
| Calcium | 250 mg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Manganese | 0.5 mg |
| Selenium | 8 mcg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What's unique is that it transforms tofu from a savory staple into a sweet, dessert-like drink, highlighting its versatility in global fusion cuisine. Nutritionally, it offers a complete plant protein and a creamy texture without dairy, making it a favorite for vegan and lactose-free diets.
