Tofu is a nutritious and familiar food on every family’s dinner table. Not only is tofu delicious, tofu is also an easy-to-prepare food, creating many delicious dishes. However, tofu is rich in protein and has a fatty taste, so many people fear that eating tofu will cause weight gain. To know how many calories in tofu in your daily menu design, find out with My Auris through the following article.
Understand more about tofu
Tofu is made from soybeans, by squeezing and crushing pure soybeans and then pressing them into a solid block. Next, transfer and cool to form tofu.
This type of food is quite familiar to many countries such as Vietnam, China, and Japan. Tofu has a solid, soft and smooth texture. There are many tofu processing processes that can turn soft tofu into a crispy texture.
Not only is it easy to prepare and delicious, but tofu is also a nutritious food, good for the body’s health. The protein content in tofu is high and contains all the essential amino acids the body needs. At the same time, 100g of tofu contains: 8g protein, 2g carb, 1g fiber, 4g fat and a variety of vitamins and minerals: manganese, calcium, selenium, magnesium, copper, phosphorus, zinc, iron,…
Is it good to eat tofu?
Tofu is often the main food ingredient in the menu of vegetarians and dieters. Due to its high nutrient content, eating tofu is still good for health, limits the risk of deficiency, and also brings some benefits as follows:
- Prevent cardiovascular disease: isoflavone content is a substance that has the ability to reduce bad cholesterol levels in the blood, improve health, and prevent the risk of cardiovascular diseases.
- Cancer prevention: tofu contains selenium – this is a very good mineral that helps the oxidation system work well. From there, it can prevent free radicals and prevent some cancers such as intestinal cancer and prostate cancer.
- Prevent diabetes: eating tofu properly helps reduce blood sugar levels significantly. If you eat about 10mg of tofu a day, you will reduce the recurrence of diabetes by up to 25%.
- Reduces premenopausal symptoms: the calcium content in tofu is very beneficial for women.during menopause when estrogen levels are balanced. At the same time, eating tofu properly and in moderate amounts can also reduce hot flashes and effectively prevent the risk of osteoporosis and rheumatoid arthritis.
- Slows down the aging process: eating tofu regularly helps slow down the aging process, helps the skin stay elastic, and firms the muscles.
- Prevent hair loss: hair is nourished by a protein called keratin, so supplementing tofu properly limits hair loss and stimulates long hair growth.
How many calories in tofu?
Even though tofu is delicious and nutritious, many people worry that eating tofu causes fat. To balance nutrition and daily eating, everyone should know how many calories are in tofu. From there, design a suitable meal menu.
It is difficult to say exactly how many calories are in tofu because the amount of calories varies depending on the size, type of tofu as well as the way tofu is prepared.
So how many calories in tofu?
- 100g of regular tofu contains about 61 calories.
- 100g of fried tofu has a high calorie content of up to 271 calories
- 100g frozen tofu: frozen (or dried) tofu is also high in calories, up to 471 calories.
- 100g Soft tofu contains about 77 calories.
- 100g of salted, fermented tofu contains about 116 calories.
- 100g of boiled tofu contains about 95 calories.
- 100g tofu with tomato sauce has about 197 calories
- 1 serving of black sugar pearl tofu has a high calorie content of up to 300 calories.
Thus, tofu usually does not have a high calorie content, therefore, to diet and lose weight without causing fat, limit the intake of fried tofu dishes that are greasy and have unhealthy fats.
3 easy weight loss dishes to prepare from tofu
Tofu is easy to prepare with a variety of dishes, to save time and still have delicious dishes, effective weight loss, you can refer to 3 dishes from the tofu below:
Steamed tofu with soy sauce
This dish has a fragrant, rich taste, soft tofu with little oil, effective for weight loss. Prepare this dish according to the following steps:
- Add the soy sauce to the dish of beans and cover with a bowl for about 5 minutes, or you can put the dish of beans in the microwave for about 2 minutes.
- Cut onions, sprinkle with a little sesame and enjoy.
Tofu Salad
Preparation
- 100g tofu
- 1 little mint
- 20g carrots
- 15g peas
- 20g potatoes
- 1 tablespoon mixed sauce
Implementation
- Wash the vegetables and peel them thoroughly
- Add all the vegetables and mix with the dressing..
White tofu soup
White tofu soup It is known to be a frugal and weight-loss dish that many people choose in their menus.
Prepare
- 100g white tofu
- 2 ripe red tomatoes
- 1 handful of green onions
- 1 little chopped dried onion
Make
- Prepare the tomatoes, wash them and cut them into pieces
- White tofu cut into bite-sized pieces
- Slice the onions into a pan of hot oil and fry until fragrant, then add the tomatoes and stir well. Then add about 2 liters of water.
- In boiling water, add tofu, season with seasoning powder to taste, finally add green onions and coriander and enjoy.
Through the sharing in the article about how many calories in tofu, everyone probably already knows how many calories each type of tofu has. From there, know how to prepare and balance your diet to be both good for your health and create delicious dishes without causing weight gain.
Anh Thy
