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All About The Health Benefits Of Tofu

We may have heard the name tofu in our favorite recipes, but what is it? Tofu is white solid blocks made up of condensed soya beans. Its solidification is enhanced by a high mineral known as nigari, having a coagulating action. 


This post contains sufficient information that one must know before eating tofu, for example, its nutrients count and benefits.


What is the Nutritional Composition of Tofu?

We are all fully aware of the nutritional composition of tofu, but you must give a read to the exact quantities of nutrients mentioned below:


  • Carbohydrates: 3 g
  • Calories: 144
  • Fats: 9 g
  • Protein: 17 g
  • Fiber: 2 g


Some micronutrients and vitamins that are crucial for your body are also present in tofu in the given percentages of daily value:


  • Iron: 15%
  • Vitamin A: 18%
  • Calcium: 53%
  • Magnesium: 14%
  • Copper: 42%
  • Manganese: 51%
  • Selenium: 32%
  • Phosphorus: 15%
  • Zinc: 14%


One thing about tofu is that it contains a lot of nutrients, but the calories are meager. The amount of calories, calcium, carbohydrates, and other nutrients in tofu is highly affected by the compound used in its processing. 


For example, if the tofu is made from nigari, it has high fat and elevated potassium levels. At the same time, tofu made from calcium is high in calcium, protein, and fiber.

Health Benefits of Tofu

Tofu is perfect for the health of your muscles and also plays an essential role in boosting your body’s performance. Here are some of the most prominent advantages of tofu:

● Beneficial for Type 2 Diabetic Patients

Type 2 diabetes is prevalent these days and comes with kidney problems resulting in the excretion of high protein content in urea. To counter this problem, soy protein present in tofu is a great solution to go for. This will balance your kidney’s protein production and help in managing type 2 diabetes 


●Fights Depression

Depression is also a prevalent issue at this time, and the easiest solution to depression is to add some healthy antidepressants to your diet. If you consume 1.8 ounces of tofu daily, you are much more likely to lower the risk of depression and related problems.

● Good for Lowering Cardiovascular Disease

The soy isoflavones in tofu are well known for reducing harmful cholesterol levels in your body. It also helps in reducing the chances of cardiovascular diseases by lowering your weight, body mass index, and total stations. The appropriate quantity of soy protein that can affect your cholesterol is 25 grams daily.

● Improves Kidney Function

If you are suffering from any kidney problem, such as kidney transplant or dialysis, the key is to improve your protein uptake, which can enhance your overall kidney function. Using soy protein from tofu, you can positively affect the main biomarkers responsible for causing chronic kidney diseases. This is possible not only due to a change in your body’s protein levels, but a reduction in your bad cholesterol is also helpful here.

Nutrition Facts

Calorie Information(Per 14 g) . .
Nutritional components Amount in grams Amount in % DV
Protein 8 g 16%
Total Fat 4.8 g 7%
Saturated fat 0.7 g 3%
Fibers 0.3 g 1%
Iron 3%
Total Carbohydrates 1.9 g 0%
Magnesium 7%
Potassium 121 mg 3%

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