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May 2012
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Tofu

Tofu is a great vegetarian food. Tofu is soy foods rich in protein, it can be used as a substitute for safe meat and added to the daily menu. It has mild taste, is easy to cook with and can be used in many different dishes. Tofu is also important for it’s nutritional values. It has many important minerals, vitamins and protein.

The recommended daily intake is 56 grams for most men and 46 for most women. It is a very popular food especially in Asian cuisine.

Tofu Nutrition Facts:

Nutritional values of Tofu in four ounces (113.4g)

Nutrient Value
Protein 9.16 g
Dietary Fiber 0.34 g
Total Sugar 0.45 g
Total Fat 5.42 g
Cholesterol 0 g
Vitamin A 96.39 IU
Vitamin B1 (thiamin) 0.09 mg
Vitamin B2 (riboflavin) 0.06 mg
Vitamin B3 (niacin) 0.22 mg
Vitamin C 0.11 mg
Vitamin E 0.01 mg
Folate 17.01 mcg
Calcium 100.00 mg
Copper 0.22 mg
Iron 6.08 mg
Magnesium 34.02 mg
Manganese 0.69 mg
Phosphorus 110.00 mg
Potassium 137.21 mg
Selenium 10.09 mcg
Sodium 7.94 mg
Zinc 0.91 mg
note: values may vary due to different types of tofu.source of values: http://www.buzzle.com/articles/tofu-calories-in-tofu.html
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