Nutrition of Tofu

We, Tofuya, is the specialty store of Tofu in Hiroshima, Japan. All over the world, TOFU draws much attention as healthy and nutritious food.

We want to introduce culture and taste of Tofu proudly originated in Japan to a lot of people in the world.

We made this website for that purpose.

We are looking forward to your comments.

Tofu fully inherits rich flavor and nutrition of soybeans.

Nutrition of soybeans is digestible nearly 100%.

It is well-known that soybeans have lots of good plant protein, and there are other noteworthy kinds of nutrition such as lecithin that reduces cholesterol level, soy saponin that works for anti-aging, and isoflavone that has similar effect to female hormone.

As a disadvantage of Tofu, however, the nutrition is not easily digestible without combining with other foods.

Tofu lacks vitamin A and C, and such nutrition as to be usually contained in green and yellow vegetables of high dietary fiber, seaweed, and seafood.

Combined with those foods, Tofu is effective to strengthen your bones and to fight with stress.


Soybeans, which are often called"Planted meat"in another name, contain more than 30% of protein.

As even beef has about 20% of protein, it is clear how high in protein soybeans are.

Soybeans' protein is different from animal protein contained in meat.

For that reason, you don't have to worry about the increase of cholesterol level. Soy protein has an effect to reduce the amount of cholesterol in the blood and to suppress rise in blood pressure.

The amount of protein contained in 300g of Momen Tofu, which is a type of Tofu and is also called Firm Tofu, is 20.4g.

Necessary intake of protein per day is 70g for men and 60g for women.

If you eat a cake of Tofu in the size usually sold in stores, you can satisfy 1/3 of the daily protein.


While animal fat contains lots of saturated fatty acid, vegetable fat has lots of unsaturated fatty acid that reduces the amount of cholesterol in the blood and prevents arteriosclerosis and high-blood pressure.

One of the reasons that Tofu draws attention as a functional food is that it contains lots of unsaturated fatty acid in fat.


The most required nutrition for the Japanese is calcium.

Necessary intake of calcium per day is 600mg for adults, and that amount is contained in 500g of Momen Tofu.

Calcium is vital for building the bone and the tooth.

If your calcium intake is short, the bone density becomes low, and you are at risk of suffering from osteoporosis, which is the disease to make your back bend or to easily cause fracture.

Especially, the bone level of women who have menopause becomes extremely low because of the decrease of female hormone and the meltdown of calcium.

In addition, calcium works to control your nerve so that lack of calcium is likely to cause frustration.


The nutrition called isoflavone gets a lot of attention recently, as it has become clear that it has a similar effect to female hormone (estrogen).

Isoflavone is contained a lot in embryos of soybeans.

When the activity of the ovaries is waned and produces less estrogen, function of cells to build new bones becomes worse, and calcium melts from the bones.

Isoflavone as well as estrogen has an effect to prevent calcium from melting from your bones.

100g of Tofu is good enough to take necessary amount of isoflavone per day.

Lecithin and Choline

Lecithin is a distinctive constituent contained in soybeans and has a strong emulsion effect.

This function melts cholesterol attached to the blood vessels, prevents the blood from clotting and makes the blood flow smoothly.

As a result, you are protected from such diseases as arteriosclerosis and brain haemorrhage.

Choline is a constituent that is supplied to your body by taking lecithin-rich food.

After lecithin is broken down in the intestine, it is converted into choline.

Choline helps develop your concentration and activate your brain, and it is effective to prevent brain senescence and dementia.


The healthy intestine has many bifidobacteria, which are beneficial bacteria among intestinal flora.

Bifidobacteria activate your intestine and boost your immune system to curb the increase of bad bacteria.

Oligosaccharide contained in Tofu is broken down by E.

coli and bifidobacteria grow with taking the oligosaccharide as their nutrition. When you are sick or exhausted, or as you get older, the number of bifidobacteria decreases.

Eating Tofu helps your intake of oligosaccharide, and then it increases the number of bifidobacteria in your body.


Saponin contained in soybeans avoids fatty acid oxidation that is the cause of aging, curbs the generation of active oxygen that induces senescent cells and reduces the amount of cholesterol in the blood.

In this way, saponin is reportedly effective for preventing lifestyle-related diseases such as cancer and for anti-aging.

It is also informed that it is a remarkable constituent for cancer inhibition.

Astringent, bitter, and harsh taste that you slightly feel when you eat Tofu is the flavor of saponin, and its strong surface action promotes these effects of this nutrition.

Process of making Tofu

(1)Washing soybeans and Soaking soybeans
(2)Grinding soybeans
(3)Boiling soybeans
(5)Coagulation and maturation
(6)Mold and press
(7)Cut and rinse
(8)Packing and Quick cooling

Nigari (natural magnesium chloride or coagulant)

All the ingredients you need to make Tofu are soybeans and a coagulant.

Used ingredients are so simple that you can easily understand high-quality soybeans and good-tasting water are inevitable, but what about a coagulant? Package of Tofu shows one of these names such as"Natural Nigari","Nigari (magnesium chloride)","calcium chloride","Glucono-delta-Lactone", and"magnesium sulfate".

Natural Nigari is produced in the process of abstracting salt from seawater, and its primary constituent is magnesium chloride.

Influenced with recent natural-food orientation, the significance of Natural Nigari is reviewed, and it is said that a small amount of mineral is essential for making tasty Tofu.

Coagulants other than Natural Nigari are industrially produced.

You should know what kind of coagulant is used, when you choose Tofu.

Necessary intake of magnesium

Magnesium is a remarkable constituent in Nigari.

It is said that lack of its intake is deeply related to the cause of lifestyle-related diseases.

Necessary intake of magnesium in a day for the Japanese is 300mg for men and 250mg for women.

Reportedly, about 100mg is short per day.

100 g of Nigari-tofu, which is made with Nigari, contains 75.4mg of magnesium that is likely to lack.

When you add Nigari-tofu to your daily diet, you can take Nigari with more flavor.

Nigari helps to relieve constipation

Put a few drops of Nigari in 100cc of water and drink it twice per day, in the morning and at night.

Magnesium contained in Nigari works to properly keep the amount of water in the intestine.

Because of this effect, movement of the bowl is stimulated.

To get good Nigari, you are recommended to choose Nigari that indicates the recipe of Tofu or that is got in a Tofu store. And, if you go to hospital regularly, please consult with your doctor.


Soymilk that enables you to easily take nutrition of soybeans is made in the process of making Tofu.

Tofu is made with a coagulant called Nigari, and soymilk is squeezed soybean juice before being curdled into Tofu.

A main ingredient of soymilk is soybeans, as with Tofu.

Though Okara, which is the residue that is left over after soybeans are squeezed, contains more fiber than soymilk, nutrition of soymilk is as much as that of Tofu.

That is, the drink that enables you to take easily the whole nutrition of soybeans is soymilk.

It has as good protein as meat and also contains a lot of effective constituents such as isoflavone, lecithin, saponin, and linoleic acid.

Soymilk is rich in beneficial constituents that are likely to lack in our daily diet.

There is also much of vitamin B and vitamin E, which are often called beauty vitamins. Soymilk contains plenty of minerals, too, and the amount of iron, which is deficient for many women, is surprisingly 10 times as much as that of cow's milk. As it is non-cholesterol drink, it is highly recommended for men in their prime who begin to take care of their health. Soymilk is high in lisyne and plant protein, which are effective for the physical development, and it helps children's growth.

Soymilk and cow's milk tend to be compared.

Both are a good source of protein, but soymilk has somewhat higher protein than cow's milk and also has much of iron and manganese, which are little contained in cow's milk. Fat in soymilk is half as much as that in cow's milk, and moreover it is plant origin so that you don't have to worry about cholesterol.

Though the amount of calcium is less than cow's milk, in terms of nutritionally adjusted soymilk, there are many items of its kind that have additional or strengthened calcium.

Sophie's report of making Tofu

A favorite food of Sophie, who is French, is Tofu.

She is now staying in Japan and curious to know a wide variety of Japanese culture.

She was drinking soymilk everyday even in France, as she can't drink cow's milk for her allergic constitution.

Well, today, let's have Sophie learn a real recipe of how to make Tofu.

Smelling sweet scent of cooked soybeans in a steamy factory site, and looking at skillful and experienced movement of cutting Tofu beautifully in water, Sophie was thrilled that this simple manufacturing process brought such a tasty food.
I got to know"Nigari"for the first time in my life.I had thought wrongly that gelatin is used as a coagulant to make Tofu.
In addition, I was surprised with the taste of"Okara"that was produced in the process of making Tofu. Crumbled food that I often see at a prepared food section in a supermarket is made from soybeans!
I had freshly made soymilk. It surprised me how different its taste was from that of nutritionally adjusted soymilk that I had regularly had. Real soymilk had such rich and soft flavor, I realized.
Tofu of"Tofuya"(the name of our store) is homely made with the original manufacturing process inherited and Sophie who ate our Tofu for the first time today was amazed,"How tasty it is without dressing anything!"Now she completely loves Tofu.