Bean Curd, commonly known as Tofu, is a perfect alternative to paneer. People who don’t like paneer or are allergic to dairy products can use Bean Curd (Tofu). Some of Bean Curd’s nutritional values are similar to paneer, and some nutrients are even higher than those found in paneer.
Bean Curd made from soybeans makes this protein-packed food plant-based. Let us see the bean curd nutritional values and the benefits of these nutrients to your body.
Bean Curd Nutritional Value
The following table provides the nutritional content of a 100-gram serving of firm tofu prepared with calcium sulfate, based on general nutritional databases.
| Nutrient | Amount per 100g | % Daily Value (DV) |
|---|---|---|
| Calories | 76 kcal | – |
| Protein | 8.1 g | 16% |
| Total Fat | 4.8 g | 7% |
| Saturated Fat | 0.7 g | 4% |
| Monounsaturated Fat | 1.1 g | – |
| Polyunsaturated Fat | 2.7 g | – |
| Carbohydrates | 1.9 g | 1% |
| Dietary Fiber | 0.3 g | 1% |
| Sugars | 0.4 g | – |
| Calcium | 350 mg | 35% |
| Iron | 5.4 mg | 30% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 97 mg | 10% |
| Potassium | 121 mg | 3% |
| Zinc | 0.8 mg | 5% |
| Manganese | 0.6 mg | 30% |
| Selenium | 8.9 µg | 13% |
| Vitamin B1 (Thiamine) | 0.08 mg | 5% |
| Vitamin B2 (Riboflavin) | 0.05 mg | 3% |
| Folate | 15 µg | 4% |
| Sodium | 7 mg | 0% |
| Water | 84.6 g | – |
Notes:
- Percent Daily Values (% DV) are based on a 2,000-calorie diet and may vary depending on individual needs.
- Bean curd is naturally cholesterol-free and contains trace amounts of other nutrients like copper, vitamin B6, and vitamin K.
Benefits of These Bean Curd Nutrients
Let’s understand the benefits of the nutrients one by one.
Protein
Protein is essential for building and repairing tissues, muscles, skin, and organs. It supports immune function, hormone production, and enzyme synthesis.
Bean Curd’s high-quality, complete protein contains all nine essential amino acids, making it an excellent choice for vegetarians, vegans, and those reducing animal protein intake.
Each 100 grams of bean curd provides you with 8.1 grams of high-quality protein.
Healthy Fats
The fats present in bean curd are predominantly unsaturated, with polyunsaturated fats (like omega-3 and omega-6 fatty acids) dominating.
It reduces cholesterol levels and improves your blood vessels, which supports your heart health. These fats also reduce the risk of cardiovascular issues. These fats are also very good for brain health
Carbohydrates and Fiber
Bean curd is low in carbohydrates, which makes it suitable for low-carb or ketogenic diets. The small amount of dietary fiber aids digestion and supports gut health by promoting regular bowel movements.
With only 1.9 grams of carbs per 100 grams, bean curd provides sustained energy without disturbing blood sugar levels, so it is very good for diabetic persons.
Calcium
When it comes to strong bones and teeth, muscle contraction, nerve function, and blood clotting, calcium is a much-needed nutrient.
Bean curd made with calcium sulfate is an exceptional source, particularly for those avoiding dairy. A bean curd’s 100-gram serving contains 35% of the daily calcium requirement, helping to prevent osteoporosis and support overall skeletal health, especially in plant-based diets.
Iron
Iron is vital for oxygen transport in the blood, energy production, and immune function. The iron is less than paneer in bean curd, but it is good for your daily requirement, and you can add any vitamin-C-rich food with bean curd.
With 5.4 mg per 100 grams, tofu supports energy levels and helps prevent iron-deficiency anemia, particularly in vegetarians.
Magnesium
Magnesium supports over 300 enzymatic reactions, including those involved in energy metabolism, muscle function, and stress reduction. It also contributes to bone health and cardiovascular function.
100 grams of bean curd contains 30 mg. It helps in muscle relaxation, reduces cramps, and supports heart rhythm stability.
Phosphorus
Phosphorus also plays an important role, like calcium, to support overall bone and teeth. It also plays a role in energy storage and DNA synthesis. 100 grams of bean curd contains 97 mg of phosphorus.
Potassium
Potassium regulates fluid balance, nerve signals, and muscle contractions. It helps counteract sodium’s effects, supporting healthy blood pressure.
121 mg of bean curd’s potassium content contributes to cardiovascular health and muscle function.
Zinc
Zinc supports immune function, wound healing, and DNA formation. It’s also crucial for taste, smell, and reproductive health.
0.8 mg in bean curd per serving helps bolster immunity and supports skin health, particularly beneficial for plant-based eaters.
Manganese
Manganese does an excellent job on bone development, metabolism, and antioxidant defense by supporting enzyme function.
With 0.6 mg per serving in bean curd contributes to metabolic health and protects cells from oxidative stress.
Selenium
Selenium is a powerful antioxidant that protects cells from damage, supports thyroid function, and boosts immunity. The 8.9 µg in bean curd helps reduce inflammation and supports metabolic health.
B Vitamins (Thiamine, Riboflavin, Folate)
B vitamins are essential for energy production, red blood cell formation, and neurological function. Thiamine aids carbohydrate metabolism, riboflavin supports cellular energy, and folate is crucial for DNA synthesis and cell division.
Health Benefits of Bean Curd
- Supports Heart Health
- Promotes Bone Health
- Aids Weight Management
- Provides Complete Protein
- Supports Stable Blood Sugar
- Boosts Iron Intake
- Enhances Digestive Health
- May Support Hormonal Balance
- Provides Antioxidant Benefits
- Allergy-Friendly Nutrition
Conclusion
Bean curd, known as tofu, is a treasure for vegans. Bean curd’s nutritional values are very high as it is rich in protein, healthy fats, calcium, iron, and other essential nutrients, which are essential for daily requirements. Heart health, bone strength, weight management, and more.
Some people have an allergy to soya products; only those can avoid this, but if it suits your health, it will be great for you.
There are many dishes you can make with bean curd, just like paneer.
Ashish Lavania is a chef and works for many 5 and 7-star hotels all over the world, like in Dubai, India, Spain, etc. He completed his education in IHM Delhi. He has 10 to 12 years of experience in the cooking industry. He cooks food with good nutritional value. He loves to spread his knowledge to the world via this website.