**Food Category:** Tofu (Lactone)
**Serving Size:** 100g (Edible Portion)
Tofu, specifically the lactone variety, is a nutrient-rich plant-based food that offers a good balance of protein, minerals, and vitamins. It's an excellent source of calcium, magnesium, and iron, making it a great option for those following a vegetarian or vegan diet. With only 49 calories per 100g, it's a low-calorie food that can easily be incorporated into various meals.
Per 100g, tofu contains:
- **Protein:** 5g
- **Fat:** 1.9g
- **Carbohydrates:** 2.9g
- **Dietary Fiber:** 0.4g
- **Calcium:** 17mg
- **Magnesium:** 24mg
- **Iron:** 0.8mg
- **Potassium:** 95mg
- **Phosphorus:** 57mg
- **Zinc:** 0.55mg
- **Copper:** 0.13mg
- **Manganese:** 0.26mg
- **Selenium:** 0.81mcg
It also provides essential B-vitamins such as thiamine (B1: 0.06mg), riboflavin (B2: 0.03mg), and niacin (B5: 0.3mg). Although it contains no vitamin C, it does offer small amounts of vitamin E (3.26mg) and vitamin A (89.2mcg in retinol equivalents). Notably, tofu is cholesterol-free and has a very low sodium content at just 6.4mg per 100g.
This makes tofu a healthy and versatile ingredient, suitable for a wide range of dishes, from stir-fries to desserts. Its high protein and mineral content make it a valuable addition to any balanced diet.
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