Tempeh vs. Tofu: How They Comparison, According to Dietitian
With the increasing popularity of plant-based diet, foods like tofu and tempeh are increasingly used. Soy foods such as tempeh and tofu provide complete protein, which can be especially helpful if you are eliminating or drastically reducing your meat intake.
But which
food has a better nutritional profile? And which one is best to have on hand?
Compare the health benefits and nutritional information of each food, then see
what dietitians have to says about tofu and tempehs.
Tofu
Tofu is a
traditional Asian dishes that has become more popular in the United States and
Europe and is often used as a meat substitute. It is made from soybeans that
have been soaked, cooked, crushed, and ultimately processed into different
textures. The food is low in carbs, dairy free, gluten free, cholesterol free,
and vegan, making it popular with people on specialized diet.
Tofu is easy
to find in most groceries stores and comes in many styles, from firm to silky.
It is extremely versatile because it takes the flavor of whatever you cook it
with.
Nutritional
information
The USDA
provides the following nutritional information for a 100 gram (approximately
1/3 cup) serving of firm tofu.
Calories:
144
Fat: 8.7 g
Sodium: 14
mg
Carbohydrates:
2.8 g
Fiber: 2.3 g
Protein:
17.3 g
Be aware
that the type and flavor of the tofu you buy can affect the nutritional
information. Firmer tofu contains less water, so more calories. According to
the USDA, a 100-gram serving of regular raw tofu provides 76 calories, 4.8
grams of fat, 1.9 grams of carbohydrate, 0.3 grams of fiber, and 8.1 grams of
protein. prefer silken tofu, the USDA says you'll get 55 calories, 2.7 grams of
fat, 2.9 grams of carbs, 0.1 grams of fiber, and 4.8 grams of protein in a 100
gram serving.
The
preparation method also matters. According to the USDA, a 100-gram serving of
fried tofu contains 270 calories, 20.2 grams of fat, 8.9 grams of
carbohydrates, 3.9 grams of fiber, and 18.8 grams of protein.
Health
benefits
Tofu is a
great source of protein for those on a plant-based diet. It's easy to find in
most grocery stores and is starting to be more common on restaurant menus. Tofu
provides fiber, a nutrient many of us don't get enough of. And it's a great
source of calcium too, provided that 350 milligrams (26% of the recommended
daily value) in a 100-gram portion.
Tofu also
contains isoflavones, a phytoestrogen comparable to the hormone estrogen.5
Research suggests that soy products that contain isoflavones, such as tofu, may
offer several health benefits, including relief from puffs. heat during
menopause, preventing certain cancers (such as breast and prostate). ). , and
possibly reduce the risk of heart disease.6 However, more research is needed to
fully understand the relationship between soy foods and these health issues, as
some evidence points to negative associations with soy consumption. .7
Pros and
cons
Advantages
Good source
of key minerals
Provides
protein of plant origin
Easy to find
in most markets
Different
varieties available
Versatile
and easy to use
The
inconvenients
Some health
problems associated with soy consumption
Soy
allergies are common
You may
experience some side effects.
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