How Many Calories Are Present In Tofu

About Calories in Tofu

For a long time, tofu remained on the sidelines of nutritional debates and discussions. But with an increasing number of people adopting vegan diets, tofu has quickly been brought into the spotlight as the popular vegan substitute for cottage cheese - or paneer. That is because tofu is made from condensed soy milk, which has been pressed into solid blocks. This is pretty much the same way in which paneer is made from regular milk. But even if you are not vegan, you can definitely enjoy including this new soy-based food in your diet. Before you do that, however, why not take a look at the number of calories in tofu and check out its health benefits?

How Many Calories Does Tofu Have?

The calories in 100 grams of tofu come up to around 83 kCal. Apart from this, the nutrition profile of tofu consists mostly of fat, calcium, protein and some fiber. Want to know more about the nutritional composition of tofu? Check out the details regarding the calories per 100 grams of tofu and the minerals and vitamins therein.

Calories in Common Food Items with Tofu

Like paneer, tofu can also be used in a number of dishes and consumed in different ways. If you want to include tofu in your diet, you may, no doubt, look at new recipes to try. And it’s always a good idea to also be aware of the calories in the foods you eat. So, here is a closer look at the calories in some of the common food items made with tofu.

Health Benefits of Eating Tofu

Tofu, made from soy milk, can be very beneficial to your health if consumed within the recommended limits. It can also be a great substitute for paneer for people with lactose intolerance. Wondering about how tofu can help your body? Check out the health benefits of eating tofu. 

• Lowers risk of coronary heart disease

Soy is rich in estrogenic components, and this is a very heart-friendly ingredient. They improve the manner in which the endothelium functions. It also improves the way in which your blood vessels function, and promote general vascular health.  

• Reduces cholesterol levels

Cholesterol can put great stress on your heart. Fortunately, tofu can reduce and regulate cholesterol levels in the body. In fact, eating around 10 ounces of tofu daily can bring down the levels of bad cholesterol in the body by around 5%. 

• Minimises cancer risk

Tofu has also been linked with reduced risk of prostate cancer and colorectal cancer. The high fiber content keeps the colon healthy and improves gut health too. And tofu may also reduce Prostate Specific Antigen (PSA) levels, thereby lowering prostate cancer risk. 

• Promotes bone health

Estrogen is also important for bone health. And since estrogen levels dip in women after menopause, including estrogen-rich food like tofu can help reduce the risk of osteoporosis. Additionally, tofu also has high levels of calcium, which is essential for bone health.

• Prevents memory loss

Tofu has also been linked with improved brain health. Soy-based foods are generally helpful when it comes to prevention of memory loss and deterioration of other brain functions.

How Much Tofu Should You Consume Every Day?

Since tofu is derived from soy, you need to look at the daily recommended limit for soy to determine the amount of tofu you can consume each day. Experts recommend that having 3 to 5 servings of soy per day is safe. This converts to around 255 grams to 425 grams of tofu.

Conclusion

Tofu, being a low-calorie source of protein, can easily be integrated into your everyday diet. It also keeps you full for longer periods. And this, in turn, can help you consume fewer calories on the whole each day. Reducing your calorie intake has positive effects on your Body Mass Index (BMI) and Basal Metabolic Rate (BMR), both of which are essential factors to evaluate your health. You can also use our calorie calculator to keep a track of your calorie intake.

A healthy BMI and BMR also come with another benefit, namely lower health insurance premiums. And if you are looking for a good health insurance to secure your future, simply head to Bajaj Markets and make your purchase today. 

 

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