These are the cooking methods that allow the tofu to maintain its high nutritional content.Īs with every other manufactured product, different tofu brands have different values. Instead, go for boiling, steaming, or even grilling. Tofu is naturally low in fat, so there's no reason to add to it! To keep from adding calories and fat, remember to avoid using oils that are high in saturated fats. You can prepare tofu in many ways, and it complements a surprising number of dishes. ![]() There's no point delving deep into tofu's nutritional content if you're not going to cook it well. However, it’s not a good idea to eat tofu for breakfast, lunch and dinner, just because it’s low in calories. Additionally, tofu's high protein content allows you to repair muscles after exercise, rather than having them broken down to be used for fuel. Substituting meat for tofu can easily result in a loss of fat and calories in your diet. You can still classify tofu as low-carb and low fat. The fat content of tofu is much lower than meat equivalents such as chicken or beef, which can be up to 15 grams per 3.5-ounce servings. Okay, so tofu has both a carb and fat content however, these values are still conducive to weight loss. How much protein in chicken? Skinless roast chicken is comprised approximately 46% of protein. But how much protein does tofu have, compared to chicken?įor every 100 grams of tofu, you will find 8 grams of protein. If you're eating less meat, one of the biggest challenges is to make sure you get enough protein into a meal without using meat! We all know the benefits of protein in chicken breast. Or better yet, make your own! This is the best way to make sure no nasty GMO's are present and that you're getting the best nutrition out of your tofu. To choose the healthiest block of protein goodness, opt for organic, with no added preservatives. The protein found in tofu keeps you fuller for longer, which means you'll be less likely to get cravings and overindulge. This makes it great for vegans, veggies and people who don't like to eat too much meat. It's also a complete protein because it contains all 9 amino acids. Tofu proteinĭoes tofu have protein? When it comes to protein, tofu is your best friend! It is packed with protein. For that reason, there are many more calories in fried tofu than there will be in a similar-sized portion of steamed tofu. The healthiest way to prepare tofu is by steaming or boiling, as this preserves the most nutritional value.įrying is much less healthy, and the oil can double the number of calories you'll be eating. The most popular preparation methods are frying, steaming, or boiling. Of course, you can also prepare your tofu in a variety of delicious ways, but remember, the way you prepare tofu can also affect the number of calories it'll end up having. Don't forget, the less firm your tofu block is, the fewer calories there will be. That gives your average tofu block just one calorie per gram. Here are a few quick calorie facts for a block of medium firmness tofu: This is how you're going to buy your tofu, so you might be wondering how to tell how many calories are in a block of tofu? Tofu is usually prepared in large batches and cut up into smaller blocks for sale after processing. As there's more water, there would be fewer calories in firm tofu than in extra firm tofu, for example.Įven though there are more calories in tofu that is extra-firm, there would also be more protein and a higher nutrient count too. The firmer your tofu, the less water it has. The softer your tofu, the more water it has. You may find places where soft tofu is called silken tofu as well. Tofu is usually classed as either soft, medium, firm, or extra firm. They all have a different number of nutrients and calories, so it's good to know the difference. It's a large percentage increase, so if you're trying to cut out as many carbs as possible in your diet, you'd want to eat softer tofu rather than firmer tofu.Īs mentioned, there are a few different types of tofu you might find in your local supermarket. A 3.5 ounce serving of extra-firm tofu can have 2.3 grams of carbs. To put this in perspective, a 3.5 ounce serving of silken tofu will have around 1.4 grams of carbs (below our average). As a result, the firmer the tofu is, the higher the carb content is going to be. Extra-firm tofu is more compact (firmer) than a smoother, silkier, silken tofu (which has a much softer texture). ![]() Silken tofu nutrition will vary from extra-firm tofu nutrition, so it's important to know how much variation there can be.
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