The nutritional benefits of tofu

Posted · 7th September 2020
Nutritional benefits of tofu

Whether you’re a veggie, vegan or flexitarian, tofu is a kitchen must-have. Not only is it inexpensive, but it’s incredibly versatile – it has the unparalleled ability to absorb flavours from the ingredients around it, and is a provider of many different health benefits. From curries to soups, salads to even desserts (yep, desserts!), tofu is a jack of all trades.

Originating in China thousands of years ago, tofu is now enjoyed all over the globe and is gaining increasing popularity. Made by soaking soybeans and extracting their milk, the fresh soya milk is then curdled, pressed into a solid block and cooled – a very similar method to producing dairy cheese.

The tofu is then cut into smaller blocks and packaged along with water to keep it fresh. Once it has been sealed, weighed and dated, it’s time to hit the shelves. Here at Cauldron Foods, we have a whole range of organic tofu, from our Original Tofu Block for the more creative cooks, to our Marinated Tofu Pieces for when you’re short of time.

Holly Roper

However, we know it’s not all about the taste (although, it’s pretty important!). That’s why we’ve taken the time to nutritionally analyse the macro and micronutrients of our tofu to make sure you know about all the goodness Cauldron Organic Tofu has to offer!

Before we take a deep dive into our delicious tofu, let Holly Roper, our in-house Nutrition Expert, take you on a whistle-stop tour of the basics of nutrition.

What are macronutrients?

Macro means ‘large’, so this relates to the three main nutrients that we need to eat in relatively large amounts. These can be defined as carbohydrates, protein and fat.

These nutrients provide our bodies with the energy to live and thrive, plus they also take care of the growth and maintenance of the body.

What are micronutrients?

Opposite to the above, micro means ‘small’ and so these are the nutrients that we need in smaller amounts. These include vitamins and minerals that play an important role in energy production, blood clotting, bone health, and growth – just to name a few.

Eat the rainbow

Eat the rainbow!

We encourage everyone to include as much diversity in their diet as they can – this means experimenting with new ingredients and flavours and aiming to build a plate bursting with colour. Good nutrition planning, especially if you follow a vegan or vegetarian diet, is about balancing all the food groups in good amounts and using fortified foods and supplementation wisely.

To read more about building up a healthy, balanced plate, visit the Vegan Society’s EatWell Guide or our very own top healthy eating tips.

So now we understand the basics, let’s take a closer look at Cauldron Organic Tofu Block.


Cauldron Organic Tofu Block

Ever wondered about the nutritional makeup of our beloved block? Here’s a deep-dive into why the Organic Tofu Block is such a great source of both macro and micronutrients.

High in protein

Cauldron Organic Tofu Block is high in protein, making it an excellent source for veggies and vegans alike. It even contains all 9 essential amino acids (they’re essential as you must get them from the diet, the body cannot make them itself). Therefore, it can be considered a complete source of protein!

Low in saturated fat

Our Organic Tofu is also low in saturated fat. Too much saturated fat in the diet can raise your cholesterol and increase your risk of heart disease – the NHS advises us to reduce our intake of saturated fats when possible. This is similar to salt, which – if you have too much – can increase your blood pressure, potentially leading to an increase in your risk of heart disease and stroke. Our tofu is low in salt at 0.03g per 100g.

Source of iron

In terms of micronutrients – the smaller nutrients that we spoke about earlier – our Organic Tofu is a great source of iron. Iron is important for making red blood cells, which carry oxygen around the body, however currently iron deficiency is the most common nutrient deficiency in the world! The good news is that you can get enough iron in your diet by carefully planning your meals to include green leafy vegetables such as broccoli, nuts and fortified breakfast cereals, and experimenting with a Cauldron Organic Tofu Block along the way.

High in calcium

Our Organic Tofu is also high in calcium. Calcium plays a key role in helping to build strong bones and teeth and making sure blood clots normally. We use calcium sulphate to set our tofu, making our Organic Tofu a great choice.

It doesn’t stop there either…

Our Cauldron Organic Tofu is also a source of magnesium, high in both manganese and phosphorus.

If this has inspired you to get creative in the kitchen, you can put your Organic Tofu Block to good use with our ever-growing collection of recipes.


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