Tofu is an excellent balance to any diet, particularly those looking for a healthful, adaptable protein source. Tofu is packed with important vitamins and minerals and low in calories while high in protein, making it an excellent choice for anybody trying to maintain a balanced diet. It fits perfectly into a low-calorie meal plan, a high-protein meal plan, or a nutrient-dense meal plan. Want to learn about the calorie count in tofu?
At Meals on Me, we recognise the significance of including healthy ingredients into your diet. That’s why tofu is a common ingredient in our calorie-counted meal plans. Our meals are meticulously designed to give the ideal balance of macronutrients and micronutrients, ensuring that you get the most out of each bite. You can eat tasty tofu dishes that support your nutritional goals.
Explore the benefits of tofu, from its impressive protein content to its role in supporting overall health. With Meals on Me, you can enjoy balanced, flavourful meals that support your lifestyle and health goals.
In this article, we’ll explore into the nutritional facts and health benefits of tofu, showing you how this humble ingredient can play a key role in your daily meals.
What Are the Calories in Tofu?
Given its low calorie content and high nutritional content, tofu is an excellent option for a variety of meal plans. It also provides a healthy dose of protein. Generally speaking, depending on the variety, tofu has between 70 and 90 calories per 100 grams. The reduced water content of firm tofu results in a slightly higher calorie count per serving compared to silken or soft tofu.
Tofu is a great match for people who are watching their calorie intake. It’s a great option for salads, stir-fries and even smoothies because of its low calorie count and capacity to take on the flavours of other foods. Tofu helps you meet your daily calorie count targets without compromising taste or nutritional content when it’s a part of a meal plan that counts calorie.
Tofu is an excellent choice for people following a high-protein diet plan because it is low in calories and high in protein. It is an excellent plant-based protein source that may be included into vegetarian, vegan, or flexitarian diets, with about 8–10 grams of protein per 100 grams. Because of this, it’s the perfect element to promote general health, muscle restoration, and recovery.
Tofu is high in protein and high in important minerals like calcium, iron, and magnesium. For a nutritional meal plan designed to provide a balanced intake of vitamins and minerals, this makes it an excellent choice.
What are the health benefits of tofu?
Tofu is a nutrient-dense food packed with health benefits, making it a great addition to any meal plan. Tofu is a good option for vegans and vegetarians as it is a plant-based complete protein that contains all the key amino acids your body requires. It is ideal for individuals adhering to a low-calorie meal plan because it is minimal in calories. Tofu helps you maintain a healthy calorie intake while helping you feel full, containing approximately 70-90 calories per 100 grams.
Calcium, iron, and magnesium are among the elements found in tofu that promote bone health, increase energy, and facilitate muscle healing. Tofu is a good option for people who want to include more foods high in nutrients in their diet.
It contains little saturated fat and is cholesterol-free, which may help reduce the risk of heart disease if ingested consistently. Tofu’s adaptability allows it to absorb flavours effectively, making it easy to incorporate into a variety of dishes such as stir-fries, soups and salads.
Meals on Me offers tofu in a variety of meal plans, from calorie count to high-protein selections, to meet your lifestyle and health objectives. Tofu is an excellent alternative for anyone looking to minimise calories, increase protein consumption, or enjoy a nutrient-dense meal.
Tofu Dishes to Try from Meals on Me
Pineapple Tofu Curry With Fried Garlic Sticky Rice (Vegan) – Daily Special
Calories: 522 KCAL
Protein: 22g
Carbohydrates: 59g
Fats: 22g
This flavourful dish combines the sweetness of pineapple with savoury tofu in a rich curry sauce, served with fragrant fried garlic sticky rice. A perfect balance of protein, carbs and fats, it’s a great choice for a calorie-counted or nutrient-dense meal plan.
Thai Quinoa Bowl With Cashew-Crusted Tofu, Purple Cabbage, Bell Peppers, Carrots & Sesame Peanut Dressing (Vegan)
Calories: 504 KCAL
Protein: 23g
Carbohydrates: 58g
Fats: 20g
Packed with colourful veggies and protein-rich tofu, this quinoa bowl is both nutritious and delicious. Cashew-crusted tofu adds a satisfying crunch, while the sesame peanut dressing brings all the flavours together. Perfect for a high-protein or nutrient-focused meal plan.
Fermented Black Bean Mapo Tofu With Burnt Garlic Scallion Fried Rice (Vegan)
Calories: 509 KCAL
Protein: 22g
Carbohydrates: 58g
Fats: 21g
A bold and savoury dish, this vegan Mapo Tofu is made with fermented black beans and served with aromatic burnt garlic scallion fried rice. It’s a great choice for those on a low-calorie or calorie-counted meal plan looking for a delicious and nutrient-packed option.
Is tofu a good source of protein?
Yes, tofu is an excellent source of protein, especially for those looking for plant-based options. Made from soybeans, tofu is rich in high-quality protein and contains all nine essential amino acids, making it a complete protein. This makes it an ideal choice for vegetarians, vegans, and anyone looking to include more plant-based proteins in their meal plan.
Conclusion
Tofu can improve the diet of anyone trying to live a balanced and healthy lifestyle. Tofu’s high protein content and low calorie count make it an excellent choice for a variety of diets, including calorie-counting, low-calorie, and high-protein. Its versatility and nutritional composition make it a wonderful addition to any diet.
See how the many health benefits of tofu could enhance your diet by looking through our meal plans. With the help of our service Meals on Me, eating a healthy diet is now more enjoyable and straightforward than before. Sustain your diet while chasing your wellbeing. Health goals and enjoying the variety, flavour, and nutrients that tofu has to offer.
FAQ
Are tofu dishes available in meal plans by Meals on Me?
Answer: Yes! Meals on Me offers a variety of plant-based meal plans, including tofu dishes that are calorie-counted and made to fit different meal choices like vegan, vegetarian, and high-protein options.
Can tofu be part of a balanced diet?
Answer: Absolutely! Tofu is low in calories and high in protein, making it perfect for a balanced diet. Meals on Me offers tofu dishes in our meal plans, providing wholesome, nutrient-rich meals to help you meet your health goals.
Is tofu safe for people with gluten intolerance?
Answer: Yes, tofu is naturally gluten-free, but it’s important to check if any added sauces or seasonings contain gluten. Meals on Me provides gluten-free meal options, including tofu dishes, for individuals with gluten sensitivity.
Is tofu suitable for a keto diet?
Answer: Tofu is low in carbs, making it a good option for a Keto diet. However, it’s essential to monitor portion sizes to keep within keto carb limits. Meals on Me offers tofu dishes in their Keto-friendly meal plans to provide to your low-carb lifestyle.