Tofu

Tofu is a versatile food made from coagulated soy milk pressed into solid white blocks. Its primary ingredient is soybeans, and it is a staple in East Asian cuisines, particularly in Chinese, Japanese, and Korean cooking. It serves as a neutral-flavored base that absorbs the flavors of sauces and seasonings.

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🍽️ Nutrition at a glance

Tofu is an excellent source of plant-based protein and is low in carbohydrates, with a modest amount of fat. It provides key nutrients like calcium, iron, and manganese, and a typical 100-gram serving contains roughly 70-80 calories.

Nutrition breakdown

Calories	88 kcal
Protein	10 g
Carbs	2.2 g
Fat	5.3 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	12 mg
Calcium	253 mg
Iron	1.5 mg
Magnesium	37 mg
Phosphorus	121 mg
Potassium	150 mg
Zinc	1.0 mg
Copper	0.2 mg
Manganese	0.6 mg

Per 1/2 cup (126 g) · estimated, varies by recipe

💡 What's interesting

Culturally, tofu has been a cornerstone of Asian diets for over 2,000 years, often referred to as 'the meat of the field.' Nutritionally, it's unique as a complete protein, containing all nine essential amino acids, making it a vital protein source in vegetarian and vegan diets.