Tofu offers vegetarians and meat-eaters alike a versatile, low-fat protein option, replete with B vitamins, iron and, in some products, calcium. Because tofu soaks up the flavors of ingredients it's cooked with, it can be used to add protein to a variety of dishes without burning out your taste buds. Roughly 1/4 cup, or 2 oz., of tofu equals a 1 oz. portion of protein, according to the U.S. Department of Agriculture.
Energy Density
The number of calories a particular food provides per gram determines its calorie density. While calories in vs. calories out is the bottom line when it comes to weight management, feeling full has more to do with food volume than with calories. The energy density of a particular food plays a central role in how many calories you take in before feeling full, indicating that choosing foods with a low energy density can help with weight loss.
Tofu Energy Density
Foods with a high water content generally have a low energy density. One gram of tofu consists of 0.85 g of water, which helps keep the energy density down. On the energy density scale, water represents the lowest, weighing in at zero calories per gram. Fat, at nine calories per gram, represents the highest energy density. At one calorie per gram, tofu qualifies as a low-energy-dense food.
Tofu Nutrition
A half-cup portion -- the equivalent of 2 oz. of protein in the USDA food pyramid -- of regular, calcium-fortified tofu weighs 124 g and provides 94 calories, 10 g of protein, 5.93 g of fat, 434 mg of calcium and 6.65 mg of iron. To compare, 124 g of roasted white meat chicken provides 215 calories, 38 g of protein, 5.59 g of fat, 19 mg of calcium and 1.31 mg of iron. The lower number of calories by weight indicates that tofu has a lower energy density than roasted white meat chicken.
Considerations
When you combine tofu with other ingredients, you potentially alter the energy density. While herbs and seasonings generally have little effect on energy density, adding fat to a dish makes a difference. Vegetables, however, tend to be low in energy density due to their high fiber and water content, thereby keeping the energy density down when added to tofu dishes.
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