Tofu nutrients

Tofu, also known as soybean curd, is a nutritious and versatile food commonly used in Asian cuisine. It's made by coagulating soy milk and pressing it into solid blocks. Here's a detailed nutritional breakdown of tofu, based on a 100g serving of the edible portion: - **Calories**: 81 kcal - **Protein**: 8.1 g - **Fat**: 3.7 g - **Carbohydrates**: 3.8 g - **Dietary Fiber**: 0.4 g - **Calcium**: 164 mg - **Magnesium**: 27 mg - **Iron**: 1.9 mg - **Zinc**: 1.11 mg - **Copper**: 0.27 mg - **Selenium**: 2.3 µg - **Potassium**: 125 mg - **Phosphorus**: 119 mg - **Vitamin B1 (Thiamine)**: 0.04 mg - **Vitamin B2 (Riboflavin)**: 0.03 mg - **Vitamin B5 (Niacin)**: 0.2 mg - **Vitamin C**: 0 mg - **Vitamin E**: 2.71 mg - **Vitamin A**: 0 µg - **Cholesterol**: 0 mg - **Manganese**: 0.47 mg Tofu is an excellent source of plant-based protein and is rich in several essential minerals like calcium, magnesium, and iron. It’s also low in fat and cholesterol-free, making it a healthy option for those following vegetarian or vegan diets. Additionally, tofu contains small amounts of various B vitamins and antioxidants like vitamin E and manganese, contributing to overall health and well-being. Whether eaten raw, stir-fried, grilled, or blended into sauces, tofu is a flexible and nutrient-dense food that can easily be incorporated into a balanced diet.

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