Tofu: Plant-Based Protein Rich in Calcium and Low in Fat
Tofu is a soy-based food high in protein, calcium, and iron, perfect for vegetarians and healthy diets.
What Is Tofu?
Tofu, or **soybean curd**, is made by coagulating soy milk and pressing it into soft blocks. It’s mild in flavor and absorbs the taste of seasonings and sauces.
Nutritional Profile
Per 100 g: **80 kcal**, **8 g protein**, **2 g carbs**, **5 g fat**, rich in **calcium**, **iron**, **magnesium**, and **isoflavones**.
Benefits
- Excellent **protein source** for vegans.
- Supports **heart health**.
- Contains **calcium and iron** for bone strength.
- **Low-calorie** and easily digestible.
- May aid **hormonal balance** (isoflavones).
Potential Drawbacks
Contains **phytoestrogens**; excessive intake may affect hormones in sensitive individuals. Avoid if allergic to soy.
Culinary Uses
Can be **grilled, fried, baked, or blended** in **soups, stir-fries, or smoothies**.
- 1. Tofu
glavni sastojak u fokusu