The Nutritional Benefits of Tofu for Health and Weight Loss

The Nutrition Facts of Tofu at Various Ages and Calorie Counts

Tofu is a soy-based food that has become increasingly popular in recent years as more people adopt vegetarian, vegan, and other plant-based diets. But despite its popularity, some basic questions still remain about tofu, including how its nutritional value changes as it ages, and what its calorie counts are for different serving sizes.

How Firmness Impacts Calories and Nutrients

Tofu comes in a variety of textures, ranging from silken to extra firm. The texture comes down to how much water is pressed out of the soy milk curds before they are packed into blocks. The more water is removed, the more firm and dense the finished tofu becomes. This affects more than just the taste and texture - it also impacts the calorie and nutrient counts.

Silken tofu is undrained, meaning it retains the highest moisture content. It has the fewest calories, providing about 37 calories in a 72 gram serving. It also contains minimal amounts of fat, sodium, and calcium. On the flip side, extra firm tofu made by pressing out excess moisture is denser and richer in nutrients. The same 72 gram serving clocks in at 54 calories while providing a good boost of calcium and iron.

How Age Impacts Quality

The shelf life of tofu depends greatly on how fresh it is when you purchase it. Check expiration dates closely before buying. Vacuum-packed firm or extra firm tofu stays fresh for up to a year when unopened and stored properly. Once open, all types of tofu should be eaten within one week.

As tofu ages, textures becomes more rubbery and bitter flavors develop. The white color also yellows over time due to oxidation and nutrient loss. For best quality, eat tofu within 2-3 days of opening. If using older tofu, pour off excess liquid, rinse, and press out more moisture before cooking. This helps remove sour flavors. Avoid aging tofu for more than 5-7 days, even when refrigerated.

Counting Calories in Tofu Dishes

When incorporated into dishes, the calorie count of tofu itself is typically minimal compared to other ingredients. A 3 ounce serving of firm tofu only has about 70 calories, whereas meat and dairy often pack over 100 calories per 3 ounce serving. However, what you pair with tofu can lead to high calorie dishes overall.

For example, while a 3 ounce serving of plain tofu is just 8 grams of protein, 70 calories, and 4 grams of fat, frying it greatly increases the calorie and fat content. Deep fried tofu packs over 150 calories and 10 grams of fat for the same small serving size.

Likewise, creamy sauces add fat and calories to otherwise lean tofu. A veggie stir fry with baked tofu may have just 300-400 calories total. But smothering it in high fat peanut sauce can double or triple that count easily. Pay attention to preparation methods and ingredients included in recipes when tracking calories.

Recipe Idea: Quick Tofu Scramble Breakfast

Want to whip up a fast, protein-packed breakfast with minimal calories? Try this 5 minute tofu egg scramble. It provides 20 grams of protein and only about 300 calories to fuel your morning.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 red bell pepper, chopped
• 2 cups baby spinach, roughly chopped
• 3 cloves garlic, minced
• 1 tablespoon nutritional yeast
• 12 teaspoon turmeric
• Salt and pepper to taste

Method:

1. Heat olive oil over medium heat. Add diced onion and saut for 1 minute.
2. Add bell pepper and garlic. Cook for 2 minutes, stirring frequently.
3. Add crumbled tofu, turmeric, and nutritional yeast. Stir to coat tofu.
4. Add spinach and cook until just wilted, about 1 more minute.
5. Season generously with salt and pepper.

Serve hot off the skillet in less than 5 minutes! Sprinkle with additional nutritional yeast or hot sauce if desired. Delicious, nutritious, and under 300 calories!

The Many Benefits of Tofu for Health and Weight Loss

With its light flavor and texture, tofu may seem like diet or health food. But it provides some surprising benefits that make it a nutritional powerhouse for both weight loss and overall wellness.

1. High Protein Content

Many associate protein rich foods with meats, dairy, eggs and other animal products. But tofu provides a hefty dose - a 100 gram serving packs 10-13 grams. For vegetarian and vegan diets especially, it serves as a key protein source for muscle growth and satisfying meals.

2. Essential Amino Acids

Tofu contains all eight essential amino acids needed for good health. Along with other plant proteins like quinoa, buckwheat, and chia seeds, consuming tofu ensures the body can produce new proteins for proper maintenance and functioning.

3. Iron, Calcium and Other Vitamins

Enjoying just one serving of tofu fills between 15-20% of your recommended daily intake for iron, calcium, manganese, selenium and phosphorous. These minerals strengthen bones, oxygenate blood cells, regulate enzymes and support kidney function.

4. Beneficial Plant Compounds

The phytonutrients in tofu may also guard against some forms of cancer, improve insulin response, and decrease inflammation within arteries and cells. These plant compounds include saponins, isoflavones, phytosterols and lecithin.

5. Low Calories

With moderate fat content and little to no carbs or sugar, tofu makes an excellent addition to any low calorie diet. A 100 gram serving tallies just 75 calories, meaning you can fill up guilt free!

Brush up on more nutrition facts, recipes and buying tips with this helpful guide before making tofu a dietary staple!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.