Tofu (Firm) Overview
Tofu is a complete plant-based protein made from soybeans, providing all essential amino acids along with iron, calcium, and isoflavones that support bone and heart health.
Why Tofu (Firm) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Tofu (Firm) Nutrition Facts
Per 100g (100g (about 1/2 cup cubed))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 | — |
| Protein | 17.3g | 35% |
| Total Carbohydrates | 2.8g | 1% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 9g | 12% |
| iron | 2.7mg | 15% |
| magnesium | 58mg | 15% |
| calcium | 350mg | 35% |
| zinc | 1.6mg | 15% |
| selenium | 17.4µg | 32% |
| phosphorus | 190mg | 19% |
GI: 15 ()
Key Nutrients in Tofu (Firm) for Heart Health
Magnesium
58mgSupports heart health by providing essential magnesium
Best Ways to Eat Tofu (Firm) for Heart Health
- Pressed and pan-fried until crispy
- Marinated and baked or grilled
- Scrambled as egg replacement
- Blended silken tofu in smoothies or desserts
- Stir-fried with vegetables
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Tofu (Firm) Health Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
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