As parents, making sure that your child is getting optimal nutrition is a priority. This can be even more challenging if you are a vegetarian or a vegan and struggling with meeting your child’s protein requirement. Tofu has recently been gaining popularity for its high-quality protein content. But, what is Tofu? and is Tofu for kids a safe option? Let’s find out.
Table of contents
Tofu is a bean curd that has been a part of Asian cuisine particularly China, Korea and Japan, for a very long time. Tofu is made from soybean which is a legume. Soybean is soaked, and ground to make a pulp which is then boiled and filtered to make soy milk. A coagulant containing calcium, magnesium or citric acid is added to the fresh soy milk to curdle it. The process is similar to making cheese. The curdled Tofu protein is then pressed and cut to make firm blocks1. Depending on how long it is pressed for, there are different types of Tofu:
Now that we know what is Tofu, let’s understand Tofu nutrition:
Tofu nutritional value per serving, as per Indian Food Composition Table (IFCT) 20172, 100g of Tofu consists of:
Apart from the good quality protein, Tofu is packed with important micronutrients like iron, manganese, vitamin A, and calcium3. However, the calcium content depends on the type of coagulant used in processing. If the coagulant is calcium sulphate then the calcium content of Tofu will be high. You can always check the ingredient list on the food label to confirm the same. Tofu also has great antioxidant properties due to the presence of soy isoflavones4. Did you know that Tofu protein is the highest per calorie compared to other plant-based protein sources?
*Values are per 100g2
As you can see from Tofu nutritional value, it is not only high in protein but also has a lesser amount of carbohydrates, fat, and calories compared to other sources making it a healthy addition to your child’s diet.
As mentioned above, 100g of Tofu gives around 10g of protein2. Interestingly, Tofu protein is one of the only few plant-based protein sources which is a almost complete protein with fewer amounts of methionine1. This means Tofu protein has all the nine essential amino acids required for the child’s growth, which cannot be made by the body and has to be taken via diet. Soy protein is also good quality enabling our body to use almost all the protein present in it.
Tofu has all 9 essential amino acids required for building muscle mass in a child’s growth.
Another Tofu benefits is that it helps make the bones stronger, as it is a source of calcium.
Preventing iron deficiency anemia is another of Tofu benefits as it contains iron.
Incorporating Tofu for kids can be fun so they can get Tofu nutritional value. Here are some ideas.
Protein is an essential macronutrient required for growth and development of your child and yet a majority of children especially vegetarians, do not meet their daily protein requirements. Adding Tofu nutritional value to your child’s diet can help in meeting the growing child’s essential requirements. Sometimes you may be unable to meet the required protein needs due to food preferences, food allergies or your child is unable to eat all of it to get enough protein. Here is where nutritional drinks like Complan can be incorporated into a balanced diet. Complan has a total of 34 vital nutrients including protein and gives 63% higher protein than a leading malt-based drink to support your child’s growth and development.
Yes. Tofu, when consumed in moderation is generally safe and beneficial for children unless your child is allergic to soy. You can include it with other protein sources in your child’s diet.
Yes. Tofu has all the essential amino acids required for healthy growth and development of the child. It is also rich in calcium which promotes strong bone development.
Yes. Tofu, just like meat, is a complete protein. However, include a variety of protein sources to support a balanced nutrient profile.
Yes. Tofu nutrition consists of easily digestible protein and fats. It is also especially good for children who cannot tolerate dairy due to lactose intolerance.
It can be interestingly incorporated in some fun recipes like baked nuggets, blended into smoothies, added to soups or stir fries, blended with pasta sauce or even added to noodles in crumbled form so kids can get Tofu nutritional value.
1 Zheng, L., Regenstein, J. M., Teng, F., & Li, Y. (2020). Tofu products: A review of their raw materials, processing conditions, and packaging. Comprehensive reviews in food science and food safety, 19(6), 3683–3714. https://doi.org/10.1111/1541-4337.12640
2 Indian Food Composition Tables (IFCT). (2017). National Institute of Nutrition. Ntuitive App. (2023). Ntuitive Nutrition Database.
3 American Heart Association. (2022, October 10). Clearing up questions on whether Tofu is healthy. Retrieved from https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-Tofu-is-healthy
4 Rizzo, G., & Baroni, L. (2018). Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients, 10(1), 43. https://doi.org/10.3390/nu10010043
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