Tofu yogurt is a product obtained by passing soft tofu through a blender with optionally selected ingredients and obtaining a more fluid and creamy consistency.
It is a good dairy-free alternative that can be used in vegan diets with its low-calorie content and mild taste. It does not contain cholesterol and trans fat.
100 grams of tofu yogurt can meet 24% of the daily selenium requirement, thus contributing to skin, hair, and nail health. It also supports immunity and can reduce the risk of cancer.
When it is obtained from tofu alone, it does not have a very strong vitamin and mineral content since it consists mostly of water. However, enrichments are usually made in commercial forms, which improves their calcium, vitamin B12, and/or vitamin D content, nutrients that are usually hard to get on a vegan diet.
Plant-based milks such as soy, almond milk, and frozen or fresh fruits that you can add optionally increase the vitamin and mineral content of tofu yogurt.
Tofu yogurt Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of tofu yogurt:
- Energy: 94 calories
- Carbs: 16 grams
- Sugar: 1.24 grams
- Fiber: 0.2 grams
- Protein: 3.5 grams
- Fat: 1.8 grams
- Saturated Fat: 0.259 grams
Jump to a section where you can learn more about tofu yogurt nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Tofu Yogurt
Thanks to a significant amount of specific vitamins and minerals, tofu yogurt could provide several health benefits.
Continue reading to discover the potential benefits of consuming tofu yogurt.
May Lower the Risk of Cancer
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.
Selenium can boost immune functions and reduce the risk of infections.
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.
It can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.
Tofu yogurt Nutrition Facts
Continue reading to find out the following tofu yogurt nutrition information:
- Macronutrients
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on tofu yogurt macronutrients, while reading further will give you a better understanding on each of these macronutrients.
| Carbohydrate | 16 g | |
| Protein | 3.5 g | |
| Fat | 1.8 g |
Vitamin Content
Tofu yogurt are not an excellent source of any particular vitamin.
However, they contain Vitamin B1 (Thiamine) in a small amount.
Here's the full tofu yogurt vitamin content per 100g:
| Vitamin A | 33 IU | |
| Vitamin C | 2.5 mg | |
| Vitamin D | 0 µg | |
| Vitamin B1 (Thiamine) | 0.06 mg | |
| Vitamin B2 (Riboflavin) | 0.02 mg | |
| Vitamin B3 (Niacin) | 0.24 mg | |
| Vitamin B5 (Pantothenic acid) | 0 mg | |
| Vitamin B6 (Pyroxidine) | 0.02 mg | |
| Vitamin B9 (Folate) | 6 µg | |
| Vitamin B12 (Cobalamin) | 0 µg | |
| Vitamin E | 0.31 mg | |
| Vitamin K | 3.5 µg |
Mineral Content
Tofu yogurt are not an excellent source of any particular vitamin.
However, they contain a good amount of Magnesium, and Selenium and some Calcium, Copper, and Iron.
Here's the full tofu yogurt mineral content per 100g:
| Calcium | 118 mg | |
| Copper | 0.075 mg | |
| Fluoride | 0 mg | |
| Iron | 1.06 mg | |
| Magnesium | 40 mg | |
| Manganese | 0 mg | |
| Phosphorus | 38 mg | |
| Potassium | 47 mg | |
| Selenium | 13 μg | |
| Sodium | 35 mg | |
| Zinc | 0.31 mg |
Protein and Amino Acid Profile
Tofu yogurt contain 3.5 g of protein per 100 g, or in other words, tofu yogurt provide 3.72 g of protein per 100 kcal.
Similarly to most other plant proteins, protein in tofu yogurt contain all nine essential amino acids, however, they are a little bit low in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
| Histidine Low | 0 g | |
| Isoleucine Low | 0 g | |
| Leucine Low | 0 g | |
| Lysine Low | 0 g | |
| Methionine Low | 0 g | |
| Phenylalanine Low | 0 g | |
| Threonine Low | 0 g | |
| Tryptophan Low | 0 g | |
| Valine Low | 0 g |
Fat Breakdown
Around 17% of the calories in tofu yogurt are from fat. Tofu yogurt have 1.8 grams or 2% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Tofu yogurt fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, tofu yogurt is cholesterol free.
Tofu yogurt do not contain trans fats. Trans fats should be kept as low as possible.
| Total Fat | 1.8 g | |
| Saturated Fat | 0.259 g | |
| Monounsaturated Fat | do not have a %DV | 0.4 g |
| Polyunsaturated Fat | do not have a %DV | 1.02 g |
| Trans Fats | do not have a %DV | 0 g |
| Cholesterol | 0 mg |
Carbohydrate Breakdown
68% of the calories in tofu yogurt come from carbohydrates.
Carbs in tofu yogurt are mostly starch (91%), followed by sugars and fiber.
When it comes to sugars, tofu yogurt are relatively low in sugar, containing grams of sugar per 100g.
| Total Carbohydrate | 16 g | |
| Dietary Fiber | 0.2 g | |
| Sugars | 1.24 g |
Articles related to Tofu yogurt
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Tofu yogurt Nutrients, U.S. Department of Agriculture, Agricultural Research Service
https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients -
Listing of vitamins, Harvard Health Publishing, Harvard Medical School
https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/ -
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/ -
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false -
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease -
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx -
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf -
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download -
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download