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Tofu vs. Sprouted Tofu

Even though I am not a vegetarian, I am still trying to eat less meat. So it makes me happy to see tofu becoming more popular. There is high blood pressure and high cholesterol in my family, this soy product is a great alternative to meat being that it's cholesterol free, low in sodium, and high in protein. Tofu is such a wonderful ingredient because it's so versatile. Since it naturally tastes very plain, you can add diced or crumbled up tofu to soups, tomato sauce, and casseroles for some added protein. You won't even know it's there because it takes on the flavor of whatever it's mixed with.

If you enjoy cooking this soy product at home, you may have noticed a new tofu on the scene — sprouted tofu. To find out how it compares with regular tofu


The big difference is in the name. Regular tofu is made from whole soybeans, but sprouted tofu is made with sprouted soybeans. When beans or seeds are sprouted, they're more nutritious and easier to digest than the regular beans or seeds. Wildwood Organics is the only company is the US to make their tofu with sprouted soybeans. As you can see from the chart below, the sprouted tofu contains more calcium, iron, and protein. However, it also contains more fat and calories as compared to regular tofu. I didn't notice much of a difference in taste and texture, so choose between the two based on your dietary needs. If you're trying to lose weight, you may want to choose the lower-calorie regular tofu. If you're a vegan and protein is on your mind, then I'd go for the sprouted tofu.

Super Firm Tofu (79g) Super Firm Sprouted Tofu (85g)
Calories 80 130
Total Fat 4g 8g
Saturated Fat .5g 1g
Cholesterol 0mg 0mg
Sodium 0mg 5mg
Carbs 2g 1g
Fiber 1g less than 1g
Sugars 0g 0g
Protein 8g 14g
Calcium 6% 15%
Iron 8% 10%
Ingredients Water, Organic Whole Soybeans, Magnesium Chloride Filtered Water, Sprouted Organic Non-GMO Soybeans, Calcium Sulfate, Magnesium Chloride

Fit's Tip: Sprouted tofu can be hard to find so call around to all the nearby health food stores and supermarkets to see who carries it. If you can't find this kind, see if one of those stores would consider special ordering it.

Join The Conversation
chef-paulette chef-paulette 5 years
I found sprouted tofu at Trader Joes yesterday. I think go for the calories and fat. It's good fat not bad anyway. The protein is worth using this product for.
ditorres ditorres 8 years
how about a yumsugar post on the different recipes using tofu? i've been known to use tofu to thicken my morning shakes.
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