How Many Calories Are in Tofu? Can Eating Tofu Make You Fat?

Tofu has been a staple in Vietnamese cuisine, with its humble beginnings as a plant-based protein sourced from soybeans, water, and coagulants. It is a versatile ingredient that takes on the flavors of accompanying ingredients, making it a favorite for those seeking nutritious and tasty meals. But what's the deal with tofu's calorie count, and can indulging in this beloved food make you gain weight?

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Tofu is a popular food item among vegetarians. It is made from soybeans and has a bland taste, making it versatile and easy to cook with.

While tofu is known for its significant weight loss benefits, overconsumption or improper combinations with other foods can have unintended consequences. Let’s explore the calorie content of 100g of tofu and related information!

1How Many Calories Are in 100g of Tofu?

Tofu is a great source of protein, containing essential amino acids that our bodies need, as well as small amounts of vitamins and minerals.

Unprocessed tofu contains very few calories

According to scientific data, the average calorie content of common types of tofu (based on a fixed weight of 100g) is as follows:

  • Regular tofu: Contains approximately 61 calories.
  • Silken tofu: Due to its higher fat content, it has a significant number of calories, approximately 271 calories.
  • Frozen tofu: Tofu that has been frozen (or dried) has a high-calorie count of around 471 calories.
  • White tofu: Often used for weight loss as it only contains 77 calories (Osaka-style tofu).
  • Pickled or fermented tofu: As these are mixed with salted or seasoned dishes, they contain around 116 calories.
  • Boiled tofu: With its high protein content, it is suitable for weight loss and contains approximately 95 calories.
  • Tomato sauce tofu: Contains about 197 calories, mostly from fat.

As we can see, tofu generally has a low-calorie content, which is why it is commonly used for weight loss and maintaining a healthy weight.

2Nutritional Content of Tofu

Tofu is incredibly beneficial to human health. According to scientific analysis and data, 100g of tofu contains:

  • 8g of protein.
  • 2g of carbohydrates.
  • 1g of fat.
  • 4g of minerals.
  • Essential minerals for the body’s development, including calcium, phosphorus, iron, zinc, selenium, and more.

Nutritional content of tofu

Additionally, tofu contains phytoestrogen, a compound similar in structure to estrogen (a female sex hormone). For this reason, doctors often recommend that women consume tofu to help balance hormones and prevent breast cancer effectively.

3Benefits of Eating Tofu

Given the nutritional content of tofu mentioned earlier, it is evident that tofu is highly beneficial for our health. Here are some of the specific advantages:

Prevents cardiovascular disease

Soybeans in tofu contain isoflavone, a compound that can lower bad cholesterol levels in the blood and simultaneously improve cardiovascular health.

Cancer prevention

Tofu contains selenium, a mineral that contributes to the functioning of the body’s antioxidant system and helps reduce the risk of colorectal and prostate cancer.

Benefits of eating tofu

Prevents diabetes

According to scientific reports, consuming just 10mg of tofu per day can reduce the risk of diabetes relapse by up to 25%.

Reduces menopausal symptoms

The calcium content in tofu helps balance estrogen levels while reducing hot flashes and minimizing the risk of osteoporosis and rheumatoid arthritis.

Prevents hair loss

Consuming an appropriate amount of tofu daily can prevent hair loss and stimulate hair growth.

4Does Eating Tofu Cause Weight Gain?

As mentioned earlier in the nutritional content section, eating tofu will not cause weight gain, and experts even encourage those on a diet to use tofu as a meat substitute.

However, to achieve your desired weight loss goals, it is essential to combine tofu with a diverse range of other foods to create a well-rounded and enjoyable eating experience.

Eating tofu in moderation will not lead to obesity

However, it is worth noting that 100g of fried tofu contains approximately 247 calories, which is a significant amount. Therefore, if you are aiming to lose weight, it is advisable to limit your consumption of tofu that has been fried in oil.

5Is It Healthy to Eat a Lot of Tofu?

While tofu offers numerous health benefits, like with any other food, it should not be consumed in excessive quantities. The recommended daily intake of tofu is 200-300 calories, which equates to about 2-3 pieces.

Eating too much tofu may not be beneficial

For those with a history of soy allergies, it is advisable to limit tofu intake, as it primarily consists of soybeans. Additionally, individuals with kidney stones, gout, hypothyroidism, poor digestion, or stomach inflammation should also refrain from excessive tofu consumption to prevent aggravating their conditions.

6How to Eat Tofu for Effective Weight Loss

Incorporating tofu into your daily meals can aid in weight loss, but it is essential to consume it correctly and scientifically.

Firstly, remember that effective weight loss with tofu does not mean solely eating tofu and excluding other foods. Experts recommend treating tofu as just one ingredient in your overall diet, so be sure to include other foods such as meat, eggs, green vegetables, and fruits.

Effective ways to eat tofu for weight loss

As mentioned earlier, avoid eating excessive amounts of tofu in a week to prevent potential health risks and ensure sustainable weight management.

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7Delicious Tofu Dishes

Steamed Tofu with Shrimp

Steamed tofu with shrimp is delicious and helps with weight loss.

A simple yet tasty dish, steamed tofu with shrimp, can be prepared with just these two main ingredients. In addition to aiding weight loss, this dish also helps prevent cardiovascular disease and stroke while promoting bone and joint health.

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Tofu with Salted Egg Yolks

Tofu with salted egg yolks is crispy and flavorful.

Tofu with salted egg yolks is not only a tasty snack but also a great addition to your weight loss menu. Besides aiding weight loss, this dish is beneficial for eye health and helps improve liver function.

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Tofu and Chrysanthemum Soup

Tofu and chrysanthemum soup

This soup is not only a refreshing option during hot days but also helps with weight loss while providing essential nutrients to the body.

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8Precautions When Eating Tofu

Individuals Who Should Refrain from Eating Tofu

  • People with stomach inflammation: Due to its high protein content, tofu can cause bloating. Additionally, consuming excessive amounts of tofu may interfere with iron absorption, so it is not recommended for those with anemia.
  • People with hypothyroidism: Tofu contains isoflavone, which inhibits the enzymes responsible for producing thyroid hormones. Therefore, those with hypothyroidism should limit their tofu intake.
  • People with gout: As tofu is relatively high in protein, it is not suitable for individuals with gout, as they need to avoid protein-rich foods.

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Individuals who should refrain from eating tofu

  • Elderly individuals and those with kidney disease: For these individuals, it is recommended to limit tofu consumption to 2-3 times per week.
  • People with iodine deficiency: Tofu contains saponin, which can be harmful to those with iodine deficiency. Therefore, it is best to avoid tofu if you have this condition.
  • Do not eat tofu while taking tetracycline medication: Tofu contains calcium and magnesium, which can counteract the effects of tetracycline. Consuming tofu while taking this medication may reduce its therapeutic benefits.

Foods That Should Not Be Eaten with Tofu

  • Do not eat tofu continuously: Tofu is rich in protein, purine, and saponin, which can cause bloating, indigestion, and even diarrhea if consumed in large quantities.
  • Do not eat tofu with spinach or onions: Tofu contains calcium, while spinach and onions are rich in folic acid. Combining these foods can lead to calcium oxalate accumulation and increase the risk of kidney stones.

Foods that should not be eaten with tofu

  • Do not eat tofu with cow’s milk: Since both tofu and cow’s milk have similar nutritional profiles, consuming them together can reduce the absorption of calcium in the body.
  • Do not eat tofu with honey: Honey contains enzymes, while tofu is rich in minerals. Combining these two foods can lead to digestive disturbances.
  • Do not eat tofu with bamboo shoots: Tofu contains calcium sulfate, and bamboo shoots contain oxalic acid. When combined, these two foods can increase the risk of kidney stones.
  • Do not eat tofu with persimmons: Tofu contains calcium chloride, and persimmons are high in tannin.
Frequently asked questions

The number of calories in tofu varies depending on the type and brand. On average, firm tofu contains around 94 calories per half-cup, while soft tofu has slightly fewer calories at approximately 76 calories per half-cup. Silken tofu, a softer variety, tends to have the lowest calorie count, with around 55 calories per half-cup.

No, tofu is not inherently fattening. Like any food, excessive consumption of tofu can contribute to weight gain, but when consumed in moderation as part of a balanced diet, it is unlikely to be a significant factor in weight gain. Tofu is a good source of protein and contains essential amino acids, making it a healthy addition to a weight-management plan.

Tofu is a nutrient-rich food, offering a good source of protein, essential amino acids, and several vitamins and minerals. It is particularly high in calcium, iron, and magnesium, and also contains isoflavones, which have potential health benefits such as improved heart health and bone density.

Tofu is a versatile ingredient that can be used in a variety of dishes. It can be crumbled, cubed, or sliced and added to stir-fries, salads, soups, and curries. Tofu can also be used as a meat alternative in vegetarian and vegan dishes, such as tofu burgers or ‘tofu scramble’ as a substitute for scrambled eggs.

Yes, tofu is an excellent source of plant-based protein for vegetarians and vegans. It is a complete protein, meaning it provides all the essential amino acids that the body cannot produce on its own. Incorporating tofu into a meat-free diet can help ensure adequate protein intake and contribute to a well-rounded, nutritious meal plan.
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