Tofu For Kids – A Protein Packed Superfood

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.

What Is Tofu?

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:

• Silken Tofu: soft and creamy, can be added to soups, desserts, or smoothies.
• Firm Tofu: maintains its shape and can be used for stir fry, grilling or baking.
• Extra-firm Tofu: can be used as a meat alternative.

Now that we know what is Tofu, let’s understand Tofu nutrition:

Tofu Nutrition: A Powerhouse of Nutrients

Tofu nutritional value per serving, as per Indian Food Composition Table (IFCT) 2017², 100g of Tofu consists of:

• Calories: 101 kcal
• Protein: 10g
• Carbohydrate: 3g
• Fat: 5g
• Calcium: 76 mg
• Iron: 1.37 mg

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?

Let’s compare Tofu nutrition with other protein sources: ²

*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.

How Much Protein is in Tofu?

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 Benefits for Kids

• Supports growth and development:

Tofu has all 9 essential amino acids required for building muscle mass in a child’s growth.

• Strengthens bone:

Another Tofu benefits is that it helps make the bones stronger, as it is a source of calcium.

• Prevents anemia:

Preventing iron deficiency anemia is another of Tofu benefits as it contains iron.

How to Include Tofu in Kid’s Diet?

Incorporating Tofu for kids can be fun so they can get Tofu nutritional value. Here are some ideas.

1. Stuffed paratha: stuff the parathas with grated Tofu and veggies instead of potato.

2. Smoothies: silken Tofu can be blended with some fruit, milk, and honey to make delicious high protein smoothies.

3. Nuggets: bake or air fry firm Tofu to make crispy nuggets.

4. Pasta: silken Tofu can be blended with the regular tomato-based pasta sauce to give it a creamy texture and make it high in protein.

5. Noodles: pan fry crumbled firm Tofu with spices and add to noodles to pack a nutritious punch.

Conclusion

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.