If you're looking for a healthy and versatile ingredient to add to your meals, look no further than 3 oz (85 g) of soft tofu. With only 80 calories per serving, this low-calorie food is nutrient-dense and can be used in a variety of dishes.

Soft tofu is made from soy milk and has a smooth and custard-like texture. It is a rich source of protein and amino acids, as well as calcium, iron, and other essential nutrients.

In this article, we'll explore the nutritional benefits of soft tofu, its uses in cooking, and some delicious low-calorie recipes that you can make.

What is Soft Tofu?

Soft tofu, also known as silken tofu, is a type of tofu that has a high water content and a soft texture. It is made from soy milk that has been curdled with a coagulant, such as nigari or gypsum. Soft tofu is typically sold in aseptic Tetra Pak cartons or plastic tubs. The texture of soft tofu is similar to custard or pudding, and it can be blended smoothly into sauces, smoothies, and desserts. It has a mild and slightly sweet flavor, which makes it a versatile ingredient that can be used in both sweet and savory recipes. Soft tofu is a popular ingredient in vegan and vegetarian cuisine because of its high protein content and nutrient profile.

Soft Tofu Nutrition Facts

Here are the nutritional facts of 3 oz (85 g) of soft tofu: - calories: 80 - Protein: 8g, Carbohydrates: 2g, Fat: 5g, Fiber: 1g

Soft Tofu Calories and Macronutrients

Soft tofu is a low-calorie and nutrient-dense food that is packed with protein, amino acids, and essential nutrients. One serving of soft tofu (3 oz or 85 g) contains approximately 80 calories, which makes it a great choice for those who are trying to maintain a healthy weight or lose weight. The macronutrient breakdown of soft tofu is as follows: 8g of protein, 2g of carbohydrates, and 5g of fat per serving. It also contains 1g of fiber, which helps with digestion and promotes fullness. Soft tofu is an excellent source of calcium, iron, magnesium, and phosphorus, as well as vitamins B1, B2, B6, and K.

Health Benefits of Soft Tofu

Soft tofu has numerous health benefits, including: - A rich source of protein and amino acids, which are essential for building and repairing muscle tissue, maintaining healthy skin and hair, and promoting overall health. - A low-calorie and nutrient-dense food that can help with weight management and reducing the risk of chronic diseases such as heart disease and type 2 diabetes.

Low-Calorie Soft Tofu Recipes

Soft tofu is a versatile ingredient that can be used in a variety of recipes, from breakfast to dessert. Here are some low-calorie soft tofu recipes that you can try: - Tofu Scramble (use soft tofu instead of eggs) - Chocolate Tofu Pudding (blend soft tofu, cocoa powder, and sweetener in a food processor)

Soft Tofu for Weight Loss

Soft tofu is an excellent food choice for those who are trying to lose weight or maintain a healthy weight. It is low in calories and high in protein, which can help you feel full and satisfied for longer periods of time. Replacing high-calorie ingredients with soft tofu in your favorite recipes can help you reduce your overall calorie intake without sacrificing taste or nutrition. In addition, soft tofu can be used as a substitute for dairy products in recipes, which can help reduce your intake of saturated fat and cholesterol.

Soft Tofu vs Firm Tofu

There are two main types of tofu: soft tofu and firm tofu. While both types are made from soy milk and provide similar health benefits, they differ in texture and uses in cooking. Soft tofu has a high water content and a custard-like texture, which makes it ideal for blending into sauces, desserts, and smoothies. It is also a great choice for recipes that require a creamy texture, such as dips and spreads. Firm tofu, on the other hand, is denser and has a chewy texture, which makes it ideal for grilling, frying, and baking. It is a great choice for recipes that require a firmer texture, such as stir-fries and sandwiches.

How to Store Soft Tofu

Soft tofu should be stored in the refrigerator in its original packaging or airtight container. Once opened, it should be consumed within 3-4 days to ensure freshness. If you have leftover soft tofu, you can freeze it for up to 3 months. To freeze soft tofu, drain the water and wrap it tightly in plastic wrap or a freezer-safe container. When you're ready to use the frozen tofu, thaw it in the refrigerator overnight and then drain the excess water before using.

Cooking with Soft Tofu

Soft tofu can be used in a variety of recipes, from breakfast to dessert. Here are some tips for cooking with soft tofu: - Use soft tofu as a substitute for dairy products in recipes, such as smoothies, puddings, and dips - Blend soft tofu with herbs, spices, and other ingredients to make a creamy and flavorful sauce for pasta or vegetables.

Soft Tofu Dishes from Around the World

Soft tofu is a popular ingredient in global cuisine, and it can be used in a variety of dishes from different cultures. Here are some soft tofu dishes from around the world: - Mapo Tofu (China) - a spicy and flavorful dish made with soft tofu, ground pork, and Sichuan peppercorns - Sundubu-jjigae (Korea) - a spicy and hearty stew made with soft tofu, vegetables, and seafood.