Tofu is a bean curd made of soybeans, water, and a curdling agent. It's often used in vegetarian dishes in place of meat and is high in protein and calcium. Tofu is admired for its ability to take on the flavors of its surrounding ingredients, making it a versatile and often used staple, especially in Asian cuisine. There are two types of tofu: silken, or soft tofu, and firm, or regular tofu.

Unfortunately, tofu is a controversial food. While it's health benefits are numerous (soybeans are high in folate and vitamin K), in some studies, tofu has been linked to increases in breast cancer. Studies have led to conflicting results, purchase high quality organic, sprouted tofu and make sure to eat in moderation.

Selection Process

Tofu usually comes in prepackaged squares. Look for organic, non-GMO brands of tofu.

Nutrition Facts

Serving Size: 1 cup (124.0 g)

Amount Per Serving

Calories: 94.2

% Daily Value*

Total fat 5.9g 9.1%

Saturated Fat 0.9g 4.3%

Cholesterol 0.0mg 0.0%

Sodium 8.7mg 0.0%

Total Carbs 2.3g 0.8%

Dietary Fiber 0.4g 1.5%

Protein 10.0g

Vitamin A 2.1% Vitamin C 0.2%
Calcium 43.4% Iron 36.9%
Vitamin D 0.0% Thiamin 6.7%
Riboflavin 3.8% Niacin 1.2%
Vitamin B-6 2.9% Folate 4.7%
Vitamin B-12 0.0% Panto. acid 0.8%
Phosphorus 12.0% Magnesium 9.3%
Zinc 6.6% Selenium 15.8%
Copper 12.0% Manganese 37.5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.