Firm Tofu Nutrition Facts and Health Benefits

Tofu is a cheese substitute made by curdling soy milk.

Hard tofu is a type of tofu prepared with calcium sulfate, has a very low carbohydrate content, and is a good source of protein. 100 grams of firm tofu meets 35% of the daily protein requirement.

It is an incredible source of calcium. It is also quite high in copper, manganese and selenium content.

Again, with the same portion, it can meet 53% of the daily calcium need, and thus, it supports the strengthening of bone health and prevents the risk of bone fractures and osteoporosis.

It contains vitamins B1, B2, B6, B9, and A. Hard tofu is also rich in unsaturated fats that are beneficial for health and do not contain trans fats.

It contains a sufficient amount of 9 essential amino acids except methionine. The methionine gap will be significantly closed with a meal made with whole wheat pasta.

We have compiled the benefits of this calcium and protein source, which can be used in many ways for you.

Firm Tofu Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of firm tofu:

• Energy: 144 calories
• Carbs: 2.78 grams
• Fiber: 2.3 grams
• Protein: 17.3 grams
• Fat: 8.72 grams
• Saturated Fat: 1.26 grams

Jump to a section where you can learn more about firm tofu nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Firm Tofu

Thanks to a significant amount of specific vitamins and minerals, firm tofu could provide several health benefits.

Continue reading to discover the potential benefits of consuming firm tofu.

May Boost Calcium Absorption

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Support Healthy Thyroid

Selenium can boost immune functions and reduce the risk of infections.

It can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

Selenium may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

May Help Avoid Weak and Brittle Bones

Calcium is an essential mineral that is needed for keeping bones strong and healthy. The lack of enough intake of calcium can make the bones weak and brittle, thus putting you at risk of conditions like osteopenia and osteoporosis.

It forms the basic structural network of the bones, making them more resistant to fractures in the event of a fall, a missed step, or an injury.

Calcium can also help to improve oral and dental health. It can make the teeth strong and reduce the chances of developing caries and cavities in the tooth.

It can regulate the functions of the muscles and heart, thus maintaining the normal rate and rhythm of heartbeats.

The inadequate supply of calcium may result in arrhythmia, a cardiac disorder characterized by slow or fast heartbeats and irregular heart rhythm.

Calcium can also support the blood clotting processes and help in the transmission of signals through the nerves to and from the brain and other parts of the body.

It can also improve enzyme functions and support the digestion of food and the absorption of nutrients in the gut.

May Improve the Carbohydrate Metabolism

Copper is needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.