Tofu
Lab-tested reference nutrition values for a standard 100g serving.
🧬 Micronutrients & Longevity Highlights
📋 Quick Summary: Tofu Nutrition Facts (Per 100g)
A standard 100g serving of Tofu provides 76 calories, 8.1g protein, 1.9g carbs (g fiber), and 4.8g fat.
🛡️ Primary Health Benefits & Target Functions
Bone Health
Clinically backed nutritional pathway for longevity promotion.
Hormonal Balance
Clinically backed nutritional pathway for longevity promotion.
Muscle Maintenance
Clinically backed nutritional pathway for longevity promotion.
5-Pillar Biohack & Cellular Health Matrix: Tofu
Every food influences gene expression, cellular autophagy, mitochondrial output, and gut microbiome diversity. Below is the clinically mapped 0–100 biohacking profile for Tofu.
Biochemical Balance & Calorie Energy Split
In a standard 100g portion (76 kcal), energy is distributed as:
Contains Isoflavones and Iron supporting cerebral blood flow and neuronal signaling.
Complete plant protein providing all 9 essential amino acids for tissue repair.
Provides gentle dietary fiber and soy oligosaccharides for intestinal motility.
Soy isoflavones and low saturated fat actively help reduce ApoB and LDL cholesterol.
Low glycemic index supports steady postprandial glucose disposal.
🍽️ Dietary Suitability & Lifestyle Fitting
- Ketogenic & Low-Carb: Highly compatible with only 1.6g net carbs per 100g.
- High-Protein / Athletic: Provides 8.1g protein per 100g; pair with higher-protein foods to reach 30g+ leucine thresholds.
- Volume Eating: Superb high-volume satiety food (76 kcal/100g).
🍳 Culinary Science & Nutrient Retention
To maximize the nutritional bioavailability of Tofu, steaming or gentle sautéing preserves water-soluble vitamins. Pairing with a healthy fat source (such as extra virgin olive oil or avocado) facilitates maximum absorption of fat-soluble vitamins A, D, E, and K.
⚖️ Visual Calorie portion Equivalents
A 100g portion of Tofu (76 kcal) is equivalent in energy density to:
🔄 Popular Food Swaps & Comparisons for Tofu
Compare calorie density, protein ratios, and volume eating swap metrics for Tofu:
❓ Frequently Asked Questions (Tofu)
How many calories are in 100g of Tofu?
100 grams of Tofu contains approximately 76 calories, along with 8.1g protein, 1.9g carbohydrates, and 4.8g fat.
What are the macros for Tofu?
Per 100g serving, Tofu provides 8.1g protein, 1.9g carbs (0.3 g fiber), and 4.8g fat.
Is Tofu high in protein?
Tofu provides 8.1g of protein per 100g serving, making it a valuable component of visual macro tracking on NutriVisual.
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