Tofu is a versatile, healthy and delicious source of protein. You can use it to substitute a variety of animal proteins, including beef, chicken and even fish. Tofu has a mild flavor of its own, and it actually takes on the flavor of the seasonings and other ingredients you prepare it with.

At Salata Salad Kitchen, we love prioritizing fresh options and flavors, and our new tofu menu options do exactly that. 

What Makes Tofu a Healthy Choice?

Tofu is highly nutritious! You can add it to a range of meals to make them more satisfying and tasty, while enjoying multiple nutritional and health benefits. 

Rich in Protein

Did you know that tofu is a complete protein? This means it contains all of the nine essential amino acids your body needs but does not produce on its own. Essential amino acids help our bodies with everything from tissue growth and repair to nutrient absorption, digestive system function and immune system support. 

If hitting your protein goals is one of your dietary priorities, tofu is an excellent choice for achieving that. A simple 100-gram serving of firm tofu contains 17 grams of protein, which is around 35% of the recommended daily value (DV) for adults. The DV shows how much of your recommended intake the food provides. If you are exploring different types of tofu, it’s good to know that extra-firm tofu contains more protein and minerals per calorie than softer tofu options. 

Fewer Calories Than Other Protein Sources

Tofu can be a lower-calorie alternative to other cuts of meat, like chicken and beef. Fewer calories do not automatically translate to more nutritional value, but prioritizing nutrient-dense foods that are lower in fats and calories is usually important for anyone trying to be more mindful of nutritional intake. When you look at the 100-gram serving of firm tofu again, you see that it only contains around 144 calories. 

Heart-Healthy and Cholesterol-Free

Most of the fat in tofu is the healthy, polyunsaturated kind, making this protein an ideal part of a heart-healthy diet. The American Heart Association shared a study showing that those who ate at least a serving of tofu weekly had an 18% lower risk of heart disease. A 2021 study published in the European Journal of Nutrition showed similar benefits for lowered risks of heart problems.

Packed With Essential Vitamins and Minerals

Tofu is packed with vitamins and minerals that give this protein an impressive nutrient profile. The macronutrient makeup of 126 grams of raw firm tofu is:

• 21.8 grams of protein, which is 35% of the DV. 
• 3.5 grams of carbohydrates (1% DV).
• 2.9 grams of fiber (8% DV).
• 11 grams of fat (11% DV). 

Tofu also contains significant amounts of the following important minerals that contribute toward mineral DV:

• Calcium: Calcium is essential for bone and teeth health, muscle function and hormonal secretion. Tofu contains around 4.6% of the calcium DV.
• Manganese: Manganese plays a role in brain and nerve function, contributes to overall energy production by aiding the metabolism of carbohydrates, fats and proteins, and is important for blood clotting and hemostasis. The manganese content in tofu can be as high as 50.9% DV, making tofu an easy way to meet your goals.
• Copper: Copper aids the body’s red blood cell and connective tissue formation, iron absorption, nervous system health and energy production. Tofu provides 42.2% DV of copper.
• Selenium: Selenium supports thyroid function and reproductive health. You can get 31.5% DV of selenium from 100 grams of tofu. 
• Phosphorus: You can support your bone and teeth health, as well as pH regulation, with the 10.4% DV of phosphorus you get from a serving of tofu.
• Iron: Tofu contains 19.8% DV of iron, an essential mineral for transporting oxygen in the blood and boosting immune function and cognitive development.
• Magnesium: Magnesium is vital for muscle and nerve function, energy production, blood glucose control and possibly even improved sleep. You can get 13% of your magnesium DV from tofu.
• Zinc: Zinc aids normal growth and development and supports immune function. Tofu provides 14.2% of the DV for zinc. 

In addition to these minerals, tofu is also a fantastic source of vitamin A and B vitamins, including thiamin, riboflavin and B6. Tofu offers 18% of the vitamin A daily value and is important for aiding vision, organ function and cell growth. 

Tofu for Dietary Restrictions

At Salata, we know that everyone has unique dietary requirements, and we do our best to honor that with a range of appealing options. Tofu is an excellent alternative for anyone who has strict dietary restrictions when it comes to protein. It is suitable for vegetarians and vegans. It is also a great option if you are following a gluten-free diet or need a dairy-free protein source that is also high in calcium.  

Trying Tofu at Salata?

We always aim for flavorful culinary versatility at Salata, and our creative tofu options are no different. Say hello to your new protein BFF! Grilled Tofu plus Fresh Herb Glaze equals pure perfection in our salads and wraps:

• Tofu salads: Our famous salads are always a popular choice, and you can top any of our five salad bases with tofu, a selection of more than 50 toppings and 11 house-made sauces to choose from. Our menu choices are perfect if you are craving a tofu salad at a restaurant near you. 
• Tofu wraps: You’ll find plenty of tofu wrap options at a Salata location near you, perfect for lunch or dinner.

Find Tofu Near You With Salata’s New Menu Options 

You can’t go wrong with tofu if you want a complete protein that’s low in calories and cholesterol and high in minerals and vitamins. Tofu is versatile and easy to flavor to your liking, making it super easy to include in more of your meals. If you are keen to enjoy some tofu in your next salad or wrap, or are looking for tofu restaurants near you, order from Salata today. 

We have a wide variety of fresh, healthy options, so you can customize our salads and wraps with more than 50 toppings to choose from. Tofu is back on the menu, so you can start exploring your favorite flavor combinations with this incredible protein that we grill and glaze to perfection.

Explore our tofu menu at a Salata location in your area today, or order online for pickup or third-party delivery. You can also check out our grilled tofu catering menu options for your next casual get-together or formal function.