Tofu, dried-frozen (koyadofu)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.7 MG | 1% | |
| Thiamin | 0.5 MG | 41% | |
| Riboflavin | 0.3 MG | 24% | |
| Niacin | 1.2 MG | 7% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 92 UG | 23% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 26 UG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 364 MG | 28% | |
| Iron, Fe | 9.7 MG | 54% | |
| Magnesium, Mg | 59 MG | 14% | |
| Phosphorus, P | 483 MG | 39% | |
| Potassium, K | 20 MG | 0% | |
| Sodium, Na | 6 MG | 0% | |
| Zinc, Zn | 4.9 MG | 45% | |
| Copper, Cu | 1.2 MG | 131% | |
| Manganese, Mn | 3.7 MG | 160% | |
| Selenium, Se | 54.3 UG | 99% |
Nutrition Highlights
- Excellent source of protein with 52.5g per 100g, great for muscle building and recovery.
- High in dietary fiber (7.2g per 100g), supporting digestive health.
- Good source of Calcium, Ca (28% DV).
- Rich source of Iron, Fe (54% of Daily Value per 100g).
- Good source of Phosphorus, P (39% DV).
- Good source of Zinc, Zn (45% DV).
About Tofu, dried-frozen (koyadofu)
This versatile plant-based protein is made from soybeans that have been curdled, pressed, and then frozen and dried. The freeze-drying process gives it a unique texture that becomes spongy and porous when rehydrated, allowing it to absorb flavors exceptionally well. Its nutritional profile is impressive, offering a substantial amount of protein per serving along with healthy fats and a notable fiber content. While it's calorie-dense due to its low moisture content, it provides a concentrated source of plant-based nutrition that can be particularly valuable in vegetarian and vegan diets.
In the kitchen, this ingredient shines in dishes where it can soak up surrounding flavors. After soaking in water or broth to restore its texture, it can be used in soups, stews, and stir-fries. It's a staple in Japanese cuisine, often found in miso soup or simmered dishes, and works beautifully in braised preparations where it develops a satisfying, meat-like texture. Because of its ability to absorb marinades, it's excellent when prepared with bold seasonings or sauces. Health-conscious cooks appreciate its high protein content and versatility as a meat alternative, though those monitoring sodium intake should be aware that it's often prepared with soy sauce or other salty seasonings.
Compare Tofu, dried-frozen (koyadofu)
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