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Black Bean Tofu Calories
Plant protein and fiber source
CALORIES
GI
POTASSIUM
FIBER
Black Bean Tofu Nutrition Facts
Selected: 100 g
114
KCAL / 100G
Carbs
7.1g
· 23%
Protein
11.5g
· 37%
Fat
5.4g
· 40%
Fiber
3.3g
Black Bean Tofu Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Folate
38µg · 10% DV
B6
0.1mg · 6% DV
B2
0.07mg · 5% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
165mg · 24% DV
Calcium
180mg · 18% DV
Magnesium
65mg · 15% DV
Black Bean Tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black Bean Tofu Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Bean Tofu Contain Allergens?
Contains these allergens:
Which Diets Is Black Bean Tofu Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Bean Tofu Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.2g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
Foods Similar to Black Bean Tofu
Black Bean Tofu — Frequently Asked Questions
How can I cook black bean tofu without it falling apart?
Pat it dry thoroughly, use a well-heated pan, and let each side brown before turning it. Avoid overcrowding the pan, which causes steaming and makes the tofu harder to crisp.
Does black bean tofu need to be pressed before cooking?
It depends on how firm and wet the product is. Pressing or blotting it is helpful for pan-frying and baking because it removes surface moisture and leaves more room for a marinade.
What does black bean tofu taste like compared with regular tofu?
It usually has a deeper color and a slightly more pronounced bean flavor than standard tofu. It can generally be used in the same ways as firm regular tofu in stir-fries, bowls, curries, and salads.
What flavors go well with black bean tofu?
Ginger, garlic, scallions, sesame, chili, citrus, and savory sauces are especially good matches. Pairing it with rice or noodles and colorful vegetables makes a balanced, satisfying meal.
Can black bean tofu be frozen?
Yes. Freezing changes its texture, making it more porous and chewier after thawing, which can help it absorb sauces in braises, curries, and stir-fries.
How should opened black bean tofu be stored?
Keep it refrigerated in a clean covered container, ideally submerged in fresh water, and replace the water daily. Use it within a few days for best quality and follow any package-specific instructions.
Is black bean tofu a good option after exercise?
It can be a useful post-workout protein food. Combine it with a carbohydrate-rich food such as rice, potatoes, or whole-grain noodles to support recovery after training.
Does black bean tofu raise estrogen levels in men?
Normal food amounts of soy do not appear to raise estrogen in men or cause feminizing effects. Soy foods contain isoflavones, but these plant compounds do not act the same way as human estrogen.
Can black bean tofu help with iron intake?
It can contribute plant-based iron, but it should not be viewed as a stand-alone treatment for iron deficiency. Eating it with vitamin C-rich foods, such as peppers, broccoli, tomatoes, or citrus, can support absorption.
Who should be cautious with black bean tofu?
Anyone with a soy allergy should avoid it. People taking thyroid hormone medication should ask their clinician or pharmacist about separating the medicine from soy foods, as soy can affect medication absorption.
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Nutrition data compiled from USDA FoodData Central and scientific sources.