Tofu, also known as bean curd, is a popular plant-based protein made from soybeans. It is a staple in many vegetarian and vegan diets due to its versatility and nutritional benefits. This article explores the nutritional content of a 248-gram serving of tofu, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.
Nutrition Facts
A 248-gram serving of tofu provides a balanced array of nutrients essential for a healthy diet. Here’s a detailed breakdown:
- Calories: Approximately 176
- Total Fat: 11 grams (17% Daily Value)
- Saturated Fat: 1.6 grams (8% Daily Value)
- Polyunsaturated Fat: 3.5 grams
- Monounsaturated Fat: 2.3 grams
- Cholesterol: 0 mg (0% Daily Value)
- Sodium: 17 mg (1% Daily Value)
- Total Carbohydrates: 8 grams (3% Daily Value)
- Dietary Fiber: 2 grams (8% Daily Value)
- Sugars: 2 grams
- Protein: 20 grams
- Vitamin D: 0 mcg (0% Daily Value)
- Calcium: 300 mg (23% Daily Value)
- Iron: 3.3 mg (18% Daily Value)
- Potassium: 390 mg (8% Daily Value)
Carbohydrates
Tofu contains a modest amount of carbohydrates, with 8 grams per 248-gram serving. This includes 2 grams of dietary fiber and 2 grams of natural sugars. The carbohydrate content is low, making tofu suitable for low-carb and ketogenic diets.
Fiber
With 2 grams of dietary fiber per serving, tofu supports digestive health. Dietary fiber helps regulate bowel movements, lower cholesterol levels, and maintain healthy blood sugar levels. Including fiber-rich foods like tofu in your diet can contribute to overall gastrointestinal health.
Vitamins and Minerals
Tofu is a rich source of several essential vitamins and minerals:
- Calcium: Vital for bone health, muscle function, and nerve signaling. Tofu made with calcium sulfate is particularly high in calcium.
- Iron: Essential for red blood cell production and oxygen transport. Plant-based iron in tofu is beneficial for those who do not consume meat.
- Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.
These nutrients play significant roles in maintaining overall health and well-being.
Other Plant Compounds
Tofu contains various beneficial plant compounds, including:
- Isoflavones: Phytoestrogens found in soy products like tofu have antioxidant properties and may help balance hormones in the body.
- Saponins: Compounds that may help lower cholesterol levels and support immune function.
- Phytosterols: Plant-based compounds that can help reduce cholesterol absorption in the intestines.
Health Benefits
The rich nutritional profile of tofu translates into several health benefits:
- Heart Health: Tofu’s low saturated fat content and beneficial plant compounds, such as isoflavones and phytosterols, support heart health by lowering cholesterol levels.
- Bone Health: High in calcium, tofu contributes to maintaining strong and healthy bones, reducing the risk of osteoporosis.
- Weight Management: With 20 grams of protein per serving and low calories, tofu helps promote satiety and supports weight management.
- Hormonal Balance: Isoflavones in tofu can help balance hormone levels, particularly beneficial during menopause.
- Digestive Health: The fiber content in tofu supports healthy digestion and regular bowel movements.
Foods with Calorie Content Equivalent
To understand the calorie content of tofu, here are some foods with a similar calorie count (176 calories):
- 2 medium bananas (about 236 grams)
- 1 cup of cooked quinoa (about 185 grams)
- 1 medium-sized baked potato (about 173 grams)
- 1.5 cups of cooked lentils (about 300 grams)
- 1 small avocado (about 150 grams)
These comparisons highlight how a serving of tofu can fit into a balanced diet without significantly increasing calorie intake.
Conclusion
A 248-gram serving of tofu contains approximately 176 calories and provides a rich source of protein, essential vitamins, and minerals. The high protein and low carbohydrate content, along with significant amounts of calcium, iron, and potassium, make tofu a nutritious addition to a variety of dishes. Including tofu in your diet can support heart health, bone health, weight management, and overall well-being, making it a valuable component of a balanced diet.
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