Tofu -- a vegan plant-based source of protein -- is made from curdled soybean milk. Plain, raw tofu provides relatively few calories and fat. However, because plain and raw tofu is quite bland in taste, it's generally not eaten in its natural state. Although this food is typically considered quite healthy, tofu can turn into a high-calorie, potentially fattening food depending on its preparation.
Nutrition Facts
One half cup of raw tofu contains 183 calories, 0 mg of cholesterol, and 10.99 g of total fat. The majority of the fat content in raw tofu is healthy fat -- about 2.4 g of total monounsaturated fat and 6.2 g of total polyunsaturated fat. Unhealthy saturated fat constitutes only about 1.5 g out of the 10.99 g of total fat in 1/2 cup of raw tofu. It also provides an excellent source of protein -- 1/2 cup contains 19.88 g. Tofu, unlike animal protein, contains fiber. One half cup of raw tofu contains about 3 g of fiber.
Oil
Tofu comes in a variety of textures -- soft to extra firm -- but even the firmest compares more to bread pudding than meat in texture when raw. To add chewy texture and flavor to tofu, cooks often fry it. This method, especially deep-frying, adds a lot of calories. For example, a restaurant-prepared serving of tofu may contain up to 900 calories, nearly half your daily total, based on a 2,000 calorie per day diet. To keep healthy tofu from becoming fattening, saute it in small amounts of unsaturated oil. It also helps to drain as much liquid as possible from tofu before cooking -- this keeps it from soaking up oil. Keep in mind that your daily intake of fat, including cooking oil, should not exceed 44 g to 78 g -- 400 to 700 calories.
Healthy Preparation
If you use oil when preparing tofu, choose healthy oils and use them sparingly. Healthy oils that may help lower your low-density lipoprotein -- LDL or "bad" cholesterol -- include canola, olive, peanut, flaxseed and soybean oils. Each of these oils contains about 100 calories per tablespoon. Avoid using hoisin, teriyaki and other commercial sauces -- their high sugar and fat content make them fattening. Instead, flavor your tofu with herbs and spices or freshly squeezed juice.
Recipe Ideas
For a healthy tofu dish, try preparing an Asian-style tofu with veggies. A 1 cup serving contains approximately 100 calories, 3 g of total fat, and 0 mg of cholesterol. Marinate small cubes of raw, extra firm tofu in 1/2 cup unsweetened pineapple juice, 1 tbsp lemon juice, 1/2 tsp sesame oil, 1 tsp grated ginger, one minced garlic clove, and 1 tbsp low-sodium soy sauce. After your tofu has marinated overnight, stir-fry it in a large wok. Spray the wok with cooking oil or use about 2 tsp to coat. Stir-fry the marinated tofu with broccoli, sliced red pepper, sliced yellow pepper, celery, red onion, and 1/4 cup of canned diced pineapple.
References
- United States Department of Agriculture Nutrient Database
- American Diabetes Association: Diabetes Forecast -- The Healthy Living Magazine: Getting to Know Tofu -- This Protein-Packed Food is a Smart Alternative to Meat, Tracey Neithercott, July 2010
- American Diabetes Association: Food and Fitness -- Fat and Diabetes
- MayoClinic.com: Nutrition and Healthy Eating -- Healthy Diet: End the Guesswork with these Nutrition Guidelines, Feb. 22, 2011
- American Diabetes Association: Diabetes Forecast -- The Healthy Living Magazine: All Recipes -- Asian Marinated Tofu with Three Peppers
- Center For Science in the Public Interest: Chinese Restaurant Food
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