Many people ask themselves about how much calcium in tofu there really is.
If you have read our previous post about sources of calcium for vegans, you have learned that tofu is one of the best foods to eat to get this important mineral into your body.
Tofu is without a doubt a healthy and calcium-rich food, thanks to the soybeans it is made from.
So, let’s investigate further on how much calcium there is in tofu, as well as the different types of tofu to eat for your calcium intake.
How Much Calcium In Tofu
Does tofu have calcium?
A quick and sure answer to this question is YES.
This food, which originated in China and has been around for more than 2000 years, is a calcium-rich food. Although it has not reached the West until later, it is definitely a great food to eat for your calcium needs.
In fact, a serving of firm, raw tofu has 861 milligrams of tofu. This, however, is the case with tofu that’s fortified with calcium. Otherwise, the calcium content is only at 100 to 200 milligrams per serving.
Additionally, tofu is gluten-free, which makes it a good option for folks who suffer from celiac disease and gluten intolerance. You can easily add tofu to your stir-frys, salads, and many other dishes.
Additional Facts About Calcium In Tofu
Made from soybeans and nigari, with the latter serving as a coagulant, tofu is a nutritious and versatile food.
The process of making tofu is a bit similar to how cheeses are made. This is why no wonder both are a good source of calcium!
Generally, a traditional type of tofu (non-fortified) contains 176 milligrams of calcium per 100 grams. However, there are now tofu brands sold in the market that are calcium-set or fortified with this mineral. Hence, they contain up to 350 milligrams of this nutrient.
In addition to calcium, it contains protein. In fact, it is a complete protein as all the key amino acids are in it. This is why it is a must-have in a vegan diet.
There are also different types of tofu that you can eat for a quick boost in your calcium intake.
The silken tofu is just as the name implies – smooth, soft, and silky. It is best to add to your salad dressings, sauces, and desserts to make them thicker and more nutritious. They offer a creamy texture to your dishes, as well.
If you like to use an alternative to your eggs, butter, and milk that’s completely vegan, then silken tofu is a good way to go.
On the other hand, there’s also regular tofu, which is also a rich calcium source. It is firmer and more suitable for your stir-frys.
Final Words
Tofu is truly an excellent source of calcium for vegans.
Not only is it versatile but you can easily incorporate it into your various dishes. If you prefer a higher calcium content for tofu, then you may want to opt for one that’s fortified in this mineral. Otherwise, you can also go for the traditional one with a modest calcium content.
But no matter what type of tofu you buy, make sure you purchase one that’s 100 percent organic. Choose tofu that is non-GMO and organic to further boost the nutritional and health benefits it offers.