The Ideal Serving Size of Tofu: Benefits and Practical Uses

The idea that a serving of tofu is less than 1 gram may sound counterintuitive to many. However, the appropriate serving size of tofu can vary widely depending on the type, brand, and preparation method. Generally, a serving of tofu is considered to be around 3 to 4 ounces, which is approximately 85 to 113 grams. This amount provides a substantial source of protein, essential for health and well-being.

Standard Serving Size of Tofu

A commonly accepted serving size of tofu is 3 to 4 ounces, suitable for dishes that prominently feature tofu as the protein component. In various recipes, the serving size may range from half a cup to a full cup, depending on the specific dish and dietary requirements. For instance, in a tofu salad recipe, a standard serving size might be 3/4 of a cup, which aligns with a 14-ounce block of extra firm tofu containing 4.5 servings.

Brand-Specific Information

When using specific brands, it is essential to adhere to their recommended serving sizes. For example, an extra firm tofu block of 14 ounces may contain approximately 4.5 servings. This information is crucial in ensuring you consume the appropriate amount of nutrients without overindulging.

Tofu's Role in Diet and Health

Historically, individuals like the author have experienced issues such as gout when consuming excessive amounts of protein from foods like tofu. Eating raw tofu or scrambled tofu can trigger gout attacks due to the high protein content. However, controlling protein intake and being mindful of portion sizes can help prevent such health issues.

Tofu Salad Recipe

To incorporate tofu into your diet in a healthy and enjoyable way, try the following tofu salad recipe:

14-ounce block of extra firm tofu, crumbled to resemble cottage cheese Finely minced red onion, garlic, shallot, and perhaps celery, including the leaves Shredded carrot Perhaps finely chopped dill pickles and capers

Spread the mixture over crispbread, rye bread, or even eat it neat for a delightful and nutritious meal.

Tofu Scramble Recipe

An alternative preparation method for tofu is a scramble, which can be made as follows:

Similar ingredients as the salad, excluding pickles and capers Lightly fried, beginning with onion, shallot, and garlic Shredded Daiya cheese to bring the mixture together

Enjoy the scramble over rye bread for a delicious and satisfying breakfast or snack.

Additional Recommendations

If you find yourself dealing with gout, there are several remedies you can try, such as tart cherry juice, curcumin, bromelain, extra B12, and celery seed. Cold packs can also provide relief.

Cost-Effective Buying Tips

When purchasing tofu, it's useful to consider the cost per serving. A 16-ounce tub of tofu, available at Walmart for $2.98, lists a serving size as 1/5 of the tub, which is about 3.2 ounces or 91 grams. At this size, the cost per serving is approximately $0.59. This serves as a useful reference when comparing different brands and types of tofu.

Remember, regardless of the type of tofu, the serving size on the nutrition label is provided as a standard for comparison purposes. In the case of peanut butter, a serving size might be as small as 3 tablespoons, which is insufficient for building a substantial peanut butter and jelly sandwich. Thus, always consider the serving size in context to ensure you are making informed dietary choices.