Tofu: properties, nutritional values, calories

Tofu is a cholesterol-free and vitamin-rich food obtained from the transformation and processing of soy milk. What are the properties? How many calories are in tofu and what are its nutritional values? 


Tofu is a product obtained from the transformation and processing of yellow soybeans. Free of cholesterol, it is rich in vitamins and low in fat. Let's find out better.

> 1. What is tofu

> 2. Properties and benefits of tofu

> 3. Calories and nutritional values ​​of tofu

> 4. Ally of

> 5. Curiosity about tofu

> 6. A recipe with tofu

Tofu: properties, nutritional values, calories



What is tofu

Dubbed soy cheese, tofu is a product obtained from the transformation and processing of the seeds of yellow soy. The preparation allows to distinguish two types of tofu: the fresh one and the preserved one, more seasoned and therefore with longer conservation.

The origin of tofu is oriental, it seems that it was invented by a Taoist monk in 160 BC and has since become a typical ingredient of Chinese and Japanese cuisine.

It is used and replaced instead of cheese as the texture, preparation and appearance are very similar to cheese of animal origin.

The preparation of tofu takes place by soaking the soybeans for 24 hours which are then ground and made into a pulp by adding water. This whitish milky liquid is curdled with the nigari (calcium or magnesium chloride) and left to drain into molds.

The tofu is ready from the day after and for the following days if you want to consume more seasoned, with a more pronounced flavor. The flavor of fresh tofu, on the other hand, is delicate and light; the shape is usually rectangular with white loaves similar to fresh animal cheese.

In the preparation in the kitchen is very flexible for both savory and sweet dishes, as it absorbs the flavors and aromas of the other accompanying ingredients very well, blending together. In specialized shops for vegetarian or oriental products we find types of tofu with herbs or spices which enhance its flavor and make it even more pleasant to cook and savor.

It is also possible to find a spreadable version suitable for croutons, sauces and savory or sweet pies where the cook can experiment with the replacement of animal derivatives such as milk and egg while maintaining a good consistency and a delicate flavor.


Properties and benefits of tofu

The advantage of tofu is that It does not contain cholesterol and the percentage of fat is very low compared to the common cheese. In this way it is possible to prevent hypercholesterolemia and the consequences it entails, as well as rebalancing the lipid concentrations of the blood thanks to polyunsaturated fats. 

Tofu is light, low in calories, even if it is rich in many vitamins (D, B1, B2, B3 and it seems even B12) and mineral salts such as calcium, iron, phosphorus, potassium and the precious omega 3s.

It does not contain lactose and vegetable proteins include i 10 essential amino acids. Also there are the flavonoids, plant substances useful as antioxidants in the body that serve to fight the free radicals.


Calories and nutritional values ​​of tofu

100 g of tofu contain 145 kcal / 607 kj.

Furthermore, for every 100 g of this product, we have:

  • Water 69,83 g
  • G carbohydrates 4,27
  • 15,78 g protein
  • 8,72 g fat
  • Cholesterol 0 g
  • Total fiber 2,3 g
  • Sodium 14 mg
  • Potassium 237 mg
  • Iron 2,66 mg
  • Calcium 683 mg
  • Phosphorus 190 mg
  • Magnesium 58 mg
  • Vitamin B1 0,15 mg
  • Vitamin B2 0,10 mg
  • Vitamin B3 0,38 mg
  • Vitamin C 0,2 mg


Tofu is rich in plant amino acids: find out what they are and where they are found


Tofu, ally of

Stomach, weight, intestine.


Curiosity about tofu

The use of tofu is recommended in one or 2 servings (100g) week especially in vegetarian and vegan diets: in fact, being a derivative of yellow soy, too high a consumption is not recommended.

Even in China and Japan its use is limited, despite being a traditional food; without exceeding in the anti-nutritional substances present in the seed, all the benefits of its properties can be obtained.

To avoid the risk of buying GMO products, just check the labels and maybe experiment with DIY at home.


A recipe up your sleeve


  • 300 gr of tofu,
  • 2 large leeks,
  • tamarius,
  • extra virgin olive oil

Preparation: This recipe is very quick to prepare and allows for a quick second course with an oriental flavor. Just heat the olive oil and add the leeks cut into thin slices and sauté until golden brown.

Take the tofu, cut it into cubes and add to the leeks with plenty of tamari (soy sauce). It will not be necessary to add salt given the savory taste of the tamari sauce. Sauté for a few minutes and serve with warm bread.


Tofu among the food sources rich in protein: discover the others


Other articles and recipes with tofu:

> How to cook tofu and seitan

> The recipes of pasta with tofu
> Vegan pesto with tofu

> How to flavor tofu

> The homemade tofu recipe

> Tofu: 3 simple recipes

> Tofu, zucchini and carrots: recipes to stay fit naturally

> Recipes with smoked tofu

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