got this article in my inbox today & thought it would be good to share
Q: I just became a vegetarian and really like to eat tofu. I’ve seen many kinds at the store — what’s the difference? Also, a friend said tofu has more calories than chicken. Is that true?
—Kellie, 22, Bronx, New York
A: Ahhh — tofu. Or as the kids call it: “The mystery food.” Tofu is a love/hate kind of food, like Brussels sprouts (I personally love both). I’ll never forget my first tofu encounter: while visiting my sister in San Francisco, I had miso soup. Seaweed and tofu didn’t seem like the most compelling combination then. Now, I often find myself craving my favorite sautéed tofu from Whole Foods — it’s the perfect blend of spices and just the right texture.
Tofu, otherwise known as bean curd, is made from curdled soymilk. It is a great source of lean protein and is rich in bone strengthening calcium. It doesn’t have more calories than chicken per se, but where chicken is considered a low-fat food choice, tofu is considered a medium-fat food choice. Four ounces of chicken contains about 125 calories, 1.5 grams of fat and 28 grams protein, whereas tofu contains about 95 calories, 6 grams of fat and 10 grams of protein. Therefore, it’s important to not assume that all vegetarian meals made with tofu are healthier or are low in calories because fat weighs in more calories per gram than protein or carbohydrate.
There are two kinds of tofu, regular and silken. The difference is in how they are processed. Tofu, whether silken or regular, comes in a variety of textures: soft, medium, firm, extra-firm, and lite-firm. There isn’t much difference nutrition wise, except for a slightly lower fat and calorie content in silken vs. regular and in lite vs. regular. Depending on the brand some companies may add calcium sulfate, vitamin B12, D2 or vitamin A which will bump up the vitamin and mineral content. The different consistencies and textures are called for in different recipes.
Regular Tofu
Extra Firm (based on 3 oz serving): 80 calories, 4 g fat, .5 g saturated fat, 0mg cholesterol, 2 g carbohydrate, 8 gram protein, 6-10% of calcium needs (depending if made with calcium sulfate)
*This tofu is best used for frying, roasting, grilling or marinating.
Firm (based on 3 oz serving): 70 calories, 3 g fat, .5 saturated fat, 0mg cholesterol, 2 g carbohydrate, 7 g protein, 6-10% calcium needs (depending if made with calcium sulfate)
*Best used to stir-fry, boil, cube, or as a filling.
Soft: (based on 3 oz serving): 60 calories, 3 g fat, .5 saturated fat, 0mg cholesterol, 2 g carbohydrate, 6 g protein, 6-10% calcium needs (depending if made with calcium sulfate)
*Best used for dressings, dips or in a soup or recipes that need to be blended.
You can also buy a lite-firm tofu which has only 40 calories per 3 oz serving and 1.5 grams of fat.
—Kellie, 22, Bronx, New York
A: Ahhh — tofu. Or as the kids call it: “The mystery food.” Tofu is a love/hate kind of food, like Brussels sprouts (I personally love both). I’ll never forget my first tofu encounter: while visiting my sister in San Francisco, I had miso soup. Seaweed and tofu didn’t seem like the most compelling combination then. Now, I often find myself craving my favorite sautéed tofu from Whole Foods — it’s the perfect blend of spices and just the right texture.Tofu, otherwise known as bean curd, is made from curdled soymilk. It is a great source of lean protein and is rich in bone strengthening calcium. It doesn’t have more calories than chicken per se, but where chicken is considered a low-fat food choice, tofu is considered a medium-fat food choice. Four ounces of chicken contains about 125 calories, 1.5 grams of fat and 28 grams protein, whereas tofu contains about 95 calories, 6 grams of fat and 10 grams of protein. Therefore, it’s important to not assume that all vegetarian meals made with tofu are healthier or are low in calories because fat weighs in more calories per gram than protein or carbohydrate.
There are two kinds of tofu, regular and silken. The difference is in how they are processed. Tofu, whether silken or regular, comes in a variety of textures: soft, medium, firm, extra-firm, and lite-firm. There isn’t much difference nutrition wise, except for a slightly lower fat and calorie content in silken vs. regular and in lite vs. regular. Depending on the brand some companies may add calcium sulfate, vitamin B12, D2 or vitamin A which will bump up the vitamin and mineral content. The different consistencies and textures are called for in different recipes.
Regular Tofu
Extra Firm (based on 3 oz serving): 80 calories, 4 g fat, .5 g saturated fat, 0mg cholesterol, 2 g carbohydrate, 8 gram protein, 6-10% of calcium needs (depending if made with calcium sulfate)
*This tofu is best used for frying, roasting, grilling or marinating.
Firm (based on 3 oz serving): 70 calories, 3 g fat, .5 saturated fat, 0mg cholesterol, 2 g carbohydrate, 7 g protein, 6-10% calcium needs (depending if made with calcium sulfate)
*Best used to stir-fry, boil, cube, or as a filling.
Soft: (based on 3 oz serving): 60 calories, 3 g fat, .5 saturated fat, 0mg cholesterol, 2 g carbohydrate, 6 g protein, 6-10% calcium needs (depending if made with calcium sulfate)
*Best used for dressings, dips or in a soup or recipes that need to be blended.
You can also buy a lite-firm tofu which has only 40 calories per 3 oz serving and 1.5 grams of fat.
Silken Tofu
Silken-Firm Tofu (per 3 oz serving): 50 calories, 2.5 gram fat, 0 g saturated fat, 0mg cholesterol, 2 g carbohydrate, 6 g protein, 2-16% calcium (depending on whether or not it was made with calcium sulfate) *(Silken-Lite has about 30 calories per 3 oz serving)
Silken tofu has a creamier texture (due to higher water content) and is best used in smoothies, desserts, and blended recipes. It is also good for pureeing, simmering or as an egg substitute. The real difference in silken tofu is calorie and fat content. Some varieties come in shelf stable packaging similar to kids’ juice boxes that do not need to be refrigerated.
Silken-Firm Tofu (per 3 oz serving): 50 calories, 2.5 gram fat, 0 g saturated fat, 0mg cholesterol, 2 g carbohydrate, 6 g protein, 2-16% calcium (depending on whether or not it was made with calcium sulfate) *(Silken-Lite has about 30 calories per 3 oz serving)
Silken tofu has a creamier texture (due to higher water content) and is best used in smoothies, desserts, and blended recipes. It is also good for pureeing, simmering or as an egg substitute. The real difference in silken tofu is calorie and fat content. Some varieties come in shelf stable packaging similar to kids’ juice boxes that do not need to be refrigerated.
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