12Tofu is a low chemical food (amines, glutamates, salicylates) that is suitable for and the elimination diet and food intolerance diet for people who do not have allergy to Soy. Tofu may be a problems for some people with histamine intolerance3 especially if fermented (e.g. Miso).
Tofu comes in four varieties based on the water content: the more firm, the less water, and the more calories and nutrients per serving.
- Extra-firm tofu or dry tofu is very firm. It can be fried, grilled, or used as a meat substitute in a stir fry. Extra-firm tofu can also be marinated for extra flavor.
- Firm tofu comes packaged in water. It can be barbecued, mashed, or crumbled and added to salads. Firm tofu can also be scrambled.
- Soft tofu is used in blended foods like salad dressings, dips, and soups.
- Silken tofu is an undrained, unpressed Japanese-style tofu. It has the highest water content of all tofu types. It is also used in blended foods, like smoothies and pudding.
You’ll find most kinds of tofu in the refrigerated section of the supermarket. Many times it is kept near cheeses. Silken tofu, however, is usually found in the aisles near other vegetarian foods.
Tofu can be stored in the refrigerator at home although some silken varieties can be kept in the pantry until opening. Once opened, however, you should refrigerate the product and use it within 2 to 3 days of opening.
Unopened, you should use the product by the “best by” date on the package. Tofu will have a foul odor when spoiled.
You can freeze tofu, although some people freeze tofu to give it a thicker meat-like texture
4Tofu is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.
Each 3.5-ounce (oz), or 100-gram (g), serving of firm, calcium-set tofu offers (4Trusted Source):
- Calories: 144
- Protein: 17 g
- Carbs: 3 g
- Fiber: 2 g
- Fat: 9 g
- Calcium: 53% of the Daily Value (DV)
- Manganese: 51% of the DV
- Copper: 42% of the DV
- Selenium: 32% of the DV
- Vitamin A: 18% of the DV
- Phosphorus: 15% of the DV
- Iron: 15% of the DV
- Magnesium: 14% of the DV
- Zinc: 14% of the DV
Since tofu has a lot of nutrients in relatively few calories, it’s very nutrient-dense.
The nutrient content of tofu varies depending on the type of coagulant used to make it. For instance, nigari-set tofu contains slightly more fat and potassium but less protein, fiber, and calcium than calcium-set tofu (4Trusted Source, 5Trusted Source).
- RPAH Allergy Unit Food intolerance Resourcs. ↩︎
- https://www.verywellfit.com/tofu-nutrition-facts-calories-and-health-benefits-4113988#:~:text=With%20the%20help%20of%20a,fat%2C%20sodium%2C%20and%20carbohydrates. ↩︎
- https://www.verywellhealth.com/what-is-a-low-histamine-diet-4694529 ↩︎
- https://www.healthline.com/nutrition/what-is-tofu ↩︎
