Tofu: The Ultimate Nutritional Powerhouse!

Nutritional composition of fresh tofu (per 100 grams)
Fresh tofu is a rich source of protein and many essential nutrients. Below is a detailed analysis of the nutritional value of fresh tofu.
General information
Calories: 76 kcal
Protein (protein): 8.1 g
Fat: 4.8 g
Saturated fat: 0.7 g
Monounsaturated fat: 1.0 g
Polyunsaturated fat: 2.6 g
Carbohydrates: 1.9 g
Sugar: 0.6 g
Fiber: 0.3 g
Vitamin
Vitamin A: 19 IU (0% DV)
Vitamin C: 0.1 mg (0% DV)
Vitamin D: 0 IU (0% DV)
Vitamin E: 0.01 mg (0% DV)
Vitamin K: 2.4 mcg (3% DV)
Vitamin B1 (Thiamine): 0.1 mg (8% DV)
Vitamin B2 (Riboflavin): 0.1 mg (7% DV)
Vitamin B3 (Niacin): 0.1 mg (1% DV)
Vitamin B5 (Pantothenic Acid): 0.1 mg (1% DV)
Vitamin B6: 0.1 mg (6% DV)
Vitamin B9 (Folate): 15 mcg (4% DV)
Vitamin B12: 0 mcg (0% DV)
Choline: 15.6 mg (3% DV)
Mineral
Calcium: 350 mg (35% DV)
Iron: 5.4 mg (30% DV)
Magnesium: 30 mg (7% DV)
Phosphorus: 97 mg (10% DV)
Potassium: 121 mg (3% DV)
Sodium: 7 mg (0% DV)
Zinc: 1.0 mg (9% DV)
Copper: 0.2 mg (10% DV)
Manganese: 0.7 mg (30% DV)
Selenium: 8.9 mcg (16% DV)
Essential Amino Acids
Fresh tofu contains essential amino acids in the following proportions (per 100 grams):
Isoleucine: 0.36 g
Leucine: 0.61 g
Lysine: 0.48 g
Methionine: 0.11 g
Phenylalanine: 0.41 g
Threonine: 0.29 g
Tryptophan: 0.07 g
Valine: 0.38 g
Histidine: 0.19 g
Fat axit
Fresh tofu provides both saturated and unsaturated fats:
Saturated fat: 0.7 g
Monounsaturated fat: 1.0 g
Polyunsaturated fat: 2.6 g
Linoleic acid (omega-6): 2.2 g
Alpha-linolenic acid (omega-3): 0.3 g
Plant compounds
Isoflavones: Tofu contains isoflavones, such as genistein and daidzein, which have weak estrogenic activity.
Phytosterols: Helps reduce blood cholesterol.
Benefits and harms when eating fresh tofu
Benefit
Vegetable protein source: Tofu is a complete source of protein, containing all essential amino acids, suitable for vegetarians.
Contains many nutrients: Provides calcium, iron, and many other important vitamins and minerals.
Supports heart health: Unsaturated fats and phytosterols in tofu are beneficial for heart health.
Helps control weight: Tofu is low in calories and rich in protein, helping you feel full longer and supporting weight loss.
Potential harm when eating too much tofu
Consuming too much isoflavones: Isoflavones in soy can act as weak estrogen, and consuming too much can affect the hormone system, especially in people with thyroid problems or a history of hormone-sensitive cancers. have a cold.
Impact on the digestive system: For some people, soy can cause digestive problems such as bloating or indigestion.
Drug interactions: Soy may affect the absorption of some medications, especially thyroid medications.
Advice from a doctor
Consume in moderation: For most people, eating fresh tofu in moderate amounts is safe and beneficial. A reasonable amount is usually suggested to be around 100-200 grams per day.
Control soy sources: Choose tofu made from non-GMO soybeans and contains no additives or artificial preservatives.
Check for hormone effects: If you have a history of hormone-related illness or are undergoing thyroid treatment, consult your doctor before consuming large amounts of tofu or soy products.
Diversify your diet: Combine tofu with a variety of other foods to ensure you get enough nutrients from a variety of sources.
summary
Fresh tofu is a nutritious food source and can provide many health benefits if consumed appropriately. Incorporating tofu into a balanced diet can help supplement important proteins, vitamins and minerals. However, as with any food, it's important to maintain balance and listen to your body.
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