Tofu, dried-frozen (koyadofu)

Tofu, dried-frozen (koyadofu) has a high-calorie, low-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Thiamin, Riboflavin and Folate.

With 47.65 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and high PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

It gives a good yield of Iron at 10 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Tofu, dried-frozen (koyadofu) has been given a composite ranking of 67, and in moderation.