Tofu -
high in essential nutrients
1. Tofu Facts
2. Tips for Cooking and Storage
3. Types of Tofu
4. Tofu Nutritional Value
5. Tofu Health Benefits
Tofu Facts
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History and Origin
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Types of Tofu
Types of Tofu
Tofu Nutritional Value
Tofu( Nutritional value )
Value per 100 g
Tofu, fried
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
270
|
13.5%
|
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Protein
|
g
|
18.82
|
37.6%
|
|
Total lipid (fat)
|
g
|
20.18
|
31%
|
|
Carbohydrate, by difference
|
g
|
8.86
|
2.9%
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|
Fiber, total dietary
|
g
|
3.9
|
15.6%
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|
Total Sugars
|
g
|
2.72
|
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Minerals
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|||
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Calcium, Ca
|
mg
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372
|
37.2%
|
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Iron, Fe
|
mg
|
4.87
|
27%
|
|
Magnesium, Mg
|
mg
|
60
|
15%
|
|
Phosphorus, P
|
mg
|
287
|
28.7%
|
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Potassium, K
|
mg
|
146
|
4.1%
|
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Sodium, Na
|
mg
|
16
|
0.6%
|
|
Zinc, Zn
|
mg
|
1.99
|
13.2%
|
|
Copper, Cu
|
mg
|
0.398
|
19.9%
|
|
Manganese, Mn
|
mg
|
1.495
|
74.7%
|
|
Selenium, Se
|
µg
|
28.5
|
40.7%
|
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Vitamins
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|||
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Vitamin C, total ascorbic acid
|
mg
|
0.0
|
|
|
Thiamin (B-1)
|
mg
|
0.170
|
11.3%
|
|
Riboflavin (B-2)
|
mg
|
0.050
|
2.9%
|
|
Niacin (B-3)
|
mg
|
0.100
|
0.5%
|
|
Pantothenic acid (B-5)
|
mg
|
0.140
|
1.4%
|
|
Vitamin (B-6)
|
mg
|
0.099
|
4.9%
|
|
Folate (B-9)
|
µg
|
27
|
6.7%
|
|
Vitamin (B-12)
|
µg
|
0.00
|
|
|
Choline, total
|
mg
|
106.3
|
|
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Vitamin A, IU
|
IU
|
27
|
0.5%
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.04
|
0.1%
|
|
Vitamin A, RAE
|
µg
|
1
|
0.1%
|
|
Vitamin D
|
IU
|
0
|
|
|
Vitamin K (phylloquinone)
|
µg
|
7.8
|
9.7%
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Carotenoids
|
|||
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Beta-Carotene
|
µg
|
16
|
|
|
Beta-Cryptoxanthin
|
µg
|
0
|
|
|
Lutein + zeaxanthin
|
µg
|
0
|
|
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Lipids
|
|||
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Saturated Fatty Acids
|
g
|
2.918
|
14.5%
|
|
Monounsaturated Fatty Acids
|
g
|
4.456
|
|
|
Polyunsaturated Fatty Acids
|
g
|
11.390
|
|
|
Trans Fatty Acids
|
g
|
0.000
|
|
|
Cholesterol
|
mg
|
0
|
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Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
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Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
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Reference Values for Nutrition – National Institutes of Health USA
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Tofu Nutritional Value
Tofu Health Benefits
Tofu
HEALTH
References
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Nutrient Database – USDA (United States Department of Agriculture)
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Reference Values for Nutrition – National Institutes of Health USA
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