Firm Tofu

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Firm Tofu: Nutritional Analysis

Overview

Firm tofu, serving at 1/2 cup (126g), contains 144 calories, primarily derived from its protein and fat content. With 17.27 g of protein (35% DV) and 8.72 g of total fat (11% DV), it presents a balanced macronutrient profile, making it a favorable option for those seeking plant-based protein sources. Notably, it is low in carbohydrates, providing only 2.78 g per 100 g, which may appeal to individuals monitoring their carbohydrate intake. Micronutrient-wise, firm tofu is particularly rich in calcium at 683 mg (53% DV) and provides significant amounts of copper (42% DV) and manganese (51% DV). These nutrients contribute to various bodily functions, including bone health and antioxidant defense. However, it has limited amounts of vitamins and minerals such as Vitamin C and potassium, which are relatively low compared to some other food sources.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Protein	17.27 g	35% DV	Above Average
Calcium	683 mg	53% DV	Above Average
Copper	0.378 mg	42% DV	Above Average
Manganese	1.181 mg	51% DV	Above Average
Iron	2.66 mg	15% DV	Above Average
Selenium	17.4 mcg	32% DV	Above Average
Saturated Fat	1.261 g	6% DV	Moderate
Sodium	14 mg	1% DV	Low
Potassium	237 mg	5% DV	Moderate

Potential Benefits

• Protein: With 17.27 g of protein, firm tofu can support muscle maintenance and satiety, making it a valuable food choice for those seeking to increase protein intake.
• Calcium: The high calcium content (683 mg) may aid in maintaining bone health, particularly important for individuals who do not consume dairy products.
• Copper: At 0.378 mg, copper plays a role in energy production and is vital for maintaining healthy connective tissues.
• Manganese: With 1.181 mg of manganese, firm tofu contributes to antioxidant defense and may support metabolic functions.
• Iron: The iron content (2.66 mg) can help in the formation of red blood cells and may support oxygen transport in the body.

Potential Concerns

• Saturated Fat: While the saturated fat is relatively low at 1.261 g (6% DV), individuals monitoring their saturated fat intake may still consider this factor in their overall diet.
• Sodium: The sodium content is very low at 14 mg (1% DV), which is beneficial for those monitoring sodium intake; however, this also means it may not contribute significantly to daily electrolyte needs.
• Low Carbohydrates: With only 2.78 g of carbohydrates (1% DV), individuals seeking higher carbohydrate sources for energy may find firm tofu less suitable for their needs.
• Low Potassium: At 237 mg (5% DV), the potassium content is not high, which may be a concern for those relying on food sources to meet potassium needs.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Firm tofu is particularly strong in protein and calcium, making it a beneficial addition for those seeking plant-based protein and dietary calcium. However, its low carbohydrate and potassium content may limit its utility for individuals requiring higher energy or potassium sources. Overall, it may suit those following vegetarian or vegan diets and looking for versatile protein options.