**Food Category:** Tofu (Lactone)
**Serving Size:** 100g (Edible Portion)
Tofu, specifically the lactone variety, is a nutritious and versatile food that provides a good balance of protein, minerals, and essential nutrients. A 100g serving contains approximately 49 calories, making it a low-calorie option for those looking to maintain a healthy diet.
In terms of macronutrients, it offers 5g of protein, 1.9g of fat, and 2.9g of carbohydrates, with only 0.4g of dietary fiber. This makes it an excellent choice for individuals seeking plant-based protein sources without excessive fats or carbs.
Among the micronutrients, tofu is particularly rich in calcium, providing 17mg per 100g, which supports bone health. It also contains 24mg of magnesium, 57mg of phosphorus, and 95mg of potassium, all of which play important roles in maintaining proper bodily functions.
Vitamin content includes 0.06mg of thiamine (B1), 0.03mg of riboflavin (B2), 0.3mg of niacin (B5), and 0.8mg of iron, contributing to energy metabolism and red blood cell function. Additionally, it contains 3.26mg of vitamin E, 0.55mg of zinc, and 0.26mg of manganese, supporting immune function and antioxidant activity.
Notably, tofu is free from cholesterol and contains no vitamin A or carotene, making it a heart-healthy option. It also has a low sodium content at 6.4mg per 100g, which is beneficial for those monitoring their salt intake.
With 0.13mg of copper, 0.81mcg of selenium, and 89.2mcg of retinol equivalent, tofu offers a well-rounded profile of essential vitamins and minerals, making it a valuable addition to a balanced diet.
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