written by Nina Shantel, blog: RealDietHelp.com, published December 13, 2022
Is tofu high in fat? Compared to what? A serving of tofu is 3 ounces, which is a small portion, and contains 4 grams of fat.
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I try to limit my fat grams to 10 grams of fat per meal, with no more than 30 grams of fat per day.
If I compare 3 ounces of tofu to 3 ounces of potatoes, tofu is more fattening than potatoes.
There’s 4 grams of fat in tofu compared to .1 grams of fat in potatoes.
If I compare 3 ounces of tofu to 3 ounces of bananas, tofu is more fattening than bananas.
There’s 4 grams of fat in tofu compared to .3 grams of fat in bananas.
We know that vegetables and fruit are low in fat, so, let’s compare tofu, which is a bean, to garbanzo beans.
If I compare 3 ounces of tofu to 3 ounces of garbanzo beans, tofu is more fattening than garbanzos.
There’s 4 grams of fat in tofu compared to 2.4 grams of fat in garbanzo beans.
People use tofu in place of animal meat so let’s compare tofu to leaner animal meats and fatty salmon.
If I compare 3 ounces of tofu to 3 ounces of skinless chicken breast, tofu is slightly more fattening than chicken by .2 grams. Chicken has cholesterol; tofu has zero cholesterol.
If I compare 3 ounces of tofu to 3 ounces of sirloin tip steak, which is considered a lean red meat, the steak and tofu are roughly around the same fat content, with steak being a mere .2 grams less fat. The steak, while lower in fat, contains cholesterol; tofu and all plant foods do not contain cholesterol.
If I compare 3 ounces of tofu to 3 ounces of wild salmon, salmon is much more fattening than tofu.
Tofu has 4 grams of fat; salmon has 6.9 grams of fat. (Omega 3 fats are in plants)
We know salmon is a fatty fish, so let’s compare tofu with a low-fat fish, such as tilapia. If I compare 3 ounces of tofu to 3 ounces of tilapia, tofu is much more fattening than tilapia by about 2 grams.
If tofu is considered a high-fat food, let’s compare it to high-fat foods.
Most people don’t realize olives are high in fat. By comparing 3 ounces of tofu to 3 ounces of black olives, olives have more than twice the fat than tofu.
Tofu has 4 grams of fat. Olives have 9.3 grams of fat. Luckily no one eats 21 olives at a time.
If I compare 3 ounces of tofu to 3 ounces of tortilla chips, tortilla chips are more than 4 times as fattening as tofu.
With tofu at 4 grams of fat, tortilla chips have 17.6 grams of fat! Definitely choose a serving of tofu over tortilla chips with oil.
3 ounces of tofu verses 3 ounces of McDonald’s French fries, the fries have almost three times as much fat as tofu.
Tofu has 4 grams of fat, whereas the fries have 11.7 grams of fat.
Walnuts are a healthy, but high-fat food. By comparing 3 ounces of tofu to 3 ounces of walnuts, the walnuts are more than 14 times as fattening as tofu.
A serving of tofu has 4 grams of fat and the same amount of walnuts, in ounces, have 56.7 grams of fat. Three ounces of walnuts are easy to eat, unfortunately.
A 3-ounce, generic, low-fat ice cream bar has 6 grams of fat, so the low-fat ice cream has more fat than tofu.
If I compare 3 ounces of tofu, to a 3-ounce burger from sonic burger, because the sonic burger was on the list of the 13 healthiest fast-food burgers recommended by nutritionists, the burger has more than twice the fat as tofu.
A 3 oz sonic burger contains 10.5 grams of fat, whereas tofu has 4 grams of fat, for the same portion. Oh, and if a nutritionist considers an animal meat burger “healthy,” that nutritionist should have their certification revoked.
Oil is the highest fat food, so let’s see how tofu holds up to olive oil. Three ounces of olive oil, which is a little over 6 tablespoons, is a whopping 85 grams of fat, whereas the tofu at 4 grams of fat, seems tiny. If you want to lower the fat in your diet, and reduce bodyfat, avoid all oils.
In conclusion, beans and most fruits and vegetables are lower in fat than tofu, so tofu isn’t a low-fat food. Tofu has around the same amount of fat as some lean animal proteins. Tofu is much lower in fat than high-fat foods like olives, salmon, chips, fries, nuts, burgers, and oil.
The verdict: tofu is NOT a high-fat food.
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