Tofu Smoothie
A Tofu Smoothie is a creamy, blended beverage that uses silken tofu as its base, often combined with fruits like banana or mango, a liquid such as milk or juice, and sometimes sweeteners or flavorings. It's a popular health-conscious drink found in various forms across East and Southeast Asia, particularly in countries like Japan and Taiwan.
🍽️ Nutrition at a glance
This smoothie is a good source of plant-based protein and healthy fats from the tofu, while its carbohydrate content depends mainly on the added fruits and sweeteners. A typical serving provides a balanced mix of nutrients, including calcium and iron, and generally ranges from 150 to 250 calories.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 8 g |
| Carbs | 15 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sugar | 10 g |
| Sodium | 15 mg |
| Calcium | 300 mg |
| Iron | 2.5 mg |
| Potassium | 250 mg |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Zinc | 1.5 mg |
| Vitamin B12 | 1.2 mcg |
| Vitamin D | 2.5 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What's unique is that it transforms a savory staple ingredient into a sweet, refreshing drink, offering a protein-packed alternative to traditional fruit-only smoothies. It reflects a creative culinary approach to incorporating soy, a cornerstone of Asian diets, into modern, convenient formats.
