Macro Breakdown
Glycemic Impact
| Glycemic Index | 15 (Low) |
| Glycemic Load | 1 |
| Insulin Index | 30 |
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 76.0 kcal | 4% DV |
| Protein | 8.1 g | 16% DV |
| Total Fat | 4.8 g | 6% DV |
| Carbohydrate | 1.9 g | 1% DV |
| Calcium | 350.0 mg | 27% DV |
| Iron | 5.4 mg | 30% DV |
| Magnesium | 30.0 mg | 7% DV |
| Phosphorus | 97.0 mg | 8% DV |
| Potassium | 121.0 mg | 3% DV |
| Zinc | 0.8 mg | 7% DV |
| Selenium | 8.9 µg | 16% DV |
Amino Acid Profile
| Amino Acid | Amount / 100g |
|---|---|
| Tryptophan | 0.120g |
| Threonine | 0.324g |
| Isoleucine | 0.434g |
| Leucine | 0.713g |
| Lysine | 0.427g |
| Methionine | 0.103g |
| Phenylalanine | 0.445g |
| Valine | 0.445g |
| Histidine | 0.221g |
Compare Tofu (Firm) With...
Health Condition Relevance
Hypothyroid
selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.
Anemia
iron, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Athletic Performance
protein, iron. Protein for MPS. Iron for O2 transport. B12 for RBC production. Nitrates→NO→vasodilation. Electrolyt.
Hormonal & Metabolic Impact
Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.
Anti-Nutrients & How to Reduce Them
⚠️ Phytates (reduce zinc, iron, calcium absorption 20-60%)
⚠️ Lectins (can irritate gut lining — destroyed by proper cooking)
⚠️ Protease inhibitors (reduce protein digestion — destroyed by cooking)
⚠️ Tannins (reduce iron absorption)
Mitigation: Soaking 12-24h reduces phytates 30-50%. Cooking destroys lectins and protease inhibitors. Fermentation (tempeh, miso) reduces all anti-nutrients. Sprouting increases nutrient bioavailability.
Benefits (fiber, protein, minerals) far outweigh anti-nutrient concerns for most people.