What are the Nutritional Facts about Tofu?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Tofu is a plant-based protein rich in calcium, iron, and healthy fats. Learn calories, nutrition facts, health benefits, and ways to include it in your diet.
Introduction
Tofu, also known as bean curd, is a versatile plant-based food made from soybeans. Popular in vegetarian and vegan diets, tofu is a rich source of protein, calcium, and other essential nutrients. In India, tofu can replace paneer in many dishes, offering a healthier, low-fat alternative. It supports muscle health, heart health, and bone strength.
Tofu Nutritional Facts (Per 100 grams, firm)
| Nutrient | Amount |
|---|---|
| Calories | 76 kcal |
| Carbohydrates | 1.9 g |
| Protein | 8 g |
| Fat | 4.8 g |
| Dietary Fibre | 0.3 g |
| Sugars | 0.6 g |
| Calcium | 350 mg |
| Iron | 5.4 mg |
| Magnesium | 30 mg |
| Potassium | 121 mg |
| Phosphorus | 97 mg |
Vitamins and Minerals in Tofu
Tofu is rich in key nutrients:
- Calcium – Supports bone health
- Iron – Helps prevent anaemia
- Magnesium & Phosphorus – Supports muscles and bones
- Protein – Builds and repairs muscles
- Isoflavones – Plant compounds that support heart and hormonal health
Health Benefits of Tofu
1. Excellent Source of Plant Protein
Supports muscle growth and repair, especially for vegetarians.
2. Supports Bone Health
High calcium content helps maintain strong bones.
3. Good for Heart Health
Low in saturated fat; contains isoflavones that help reduce cholesterol.
4. Helps Manage Weight
Low in calories but high in protein, keeping you full for longer.
5. Supports Hormonal Balance
Isoflavones can help regulate hormones in women during menopause.
Is Tofu Good for Diabetes?
Yes, tofu is diabetes-friendly:
- Low in carbohydrates
- Rich in protein and healthy fats
- Helps control blood sugar levels
Tofu vs Paneer
| Feature | Tofu | Paneer |
|---|---|---|
| Calories | Low | High |
| Fat | Low | High |
| Protein | Moderate | High |
| Calcium | High | Moderate |
| Digestibility | Easy | Moderate |
Healthy Ways to Eat Tofu
- Stir-fried with vegetables
- Added to curries instead of paneer
- Grilled or baked as a snack
- Added to soups and stews
- Smoothies or salad cubes
Who Should Be Careful?
- People with soy allergy should avoid tofu
- Choose low-sodium tofu if concerned about salt
- Eat fresh and properly stored tofu
Conclusion
Tofu is a nutritious, versatile, and plant-based food that supports protein intake, bone health, heart health, and weight management. Including tofu in your daily diet is an easy way to enjoy a healthy, vegetarian protein source.