Tofu is an alternative protein source derived from soybeans. The beans are soaked, then boiled, and then mashed into a paste.

Tofu is made by adding a chelating agent to a liquid, which causes it to thicken. Since tofu is suitable for those on a variety of restricted diets due to its lack of dairy, gluten, cholesterol, and animal products, it has become increasingly popular. Tofu is a popular vegetarian alternative since it is high in protein yet low in fat, salt, and carbs.

Health Benefits of Tofu

Tofu has a negligible amount of carbohydrates. Almost all of the carbohydrates in a half-cup meal come from fibre. A half cup serving contains 2.9 grammes of fibre.

Fats

While there are about 11 grammes of fat in a serving of firm tofu, the majority of it is good for your heart. There are 2.4 grammes of monounsaturated fat and 6.2 grammes of polyunsaturated fat in tofu. A serving of firm tofu contains around 1.6 grammes of fat, and about 0.5 of them are saturated.

Protein

There are roughly 22 grammes of protein in one serving of firm tofu, making it a great food choice. Since tofu is a complete protein, it may be used in place of non-veg in dishes where one would normally use it. Tofu is often the primary source of protein for vegetarians and vegans.

Antioxidants and Minerals

A serving of firm tofu made with calcium sulphate contains 861 milligrammes of calcium, or 66% of the recommended daily requirement (DV). In addition to being a great source of protein, firm tofu is also a great source of manganese (offering 1.5mg or 65% DV) and selenium (giving 21.9mcg or over 40% DV). It is also a good way to get your daily dose of copper.

Iron, phosphorus, zinc, and magnesium are all present in healthy amounts in firm tofu.

Calories

Calories in tofu are type-specific, however half a cup of firm tofu has roughly 181. There are around 144 calories in every 100 grammes. About 55 calories may be expected from a 100-gram meal of silken tofu.

Therapeutic Effects

Foods made from soybeans, such as tofu, include isoflavones, a phytoestrogen that acts similarly to oestrogen in the body and may have positive health effects.

Possible aid in warding against some forms of malignancies

Research into the potential benefits of isoflavones for malignant disease prevention is still in its infancy, but preliminary findings suggest that these compounds may reduce the risk of developing these health issues.

Possibly Lowers Heart Disease Risk

Consumption of soy-based foods has been linked to a decreased risk of cardiovascular disease. According to one study from 2020 published in the journal Circulation, eating more soy products like tofu may reduce the risk of heart disease in both men and women.