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High-protein soy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dried yuba (30 g) has 138 calories. That works out to 460 calories per 100 g. It contains 4.5 g of carbs, 15 g of protein, 7.2 g of fat and 1.5 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 30 g
138
KCAL / 30G
Carbs
4.5g
· 2% DV
Protein
15g
· 30% DV
Fat
7.2g
· 9% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 42% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 1.5 g | 5% |
| Protein | 15 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 138 kcal |
| 1 piece (small) | 10 g | 46 kcal |
| 3 piece (medium) | 30 g | 138 kcal |
| 1 cup (shredded) | 35 g | 161 kcal |
| 1 serving (large) | 60 g | 276 kcal |
| 1 cup (chopped) | 70 g | 322 kcal |
| 100 g | 100 g | 460 kcal |
| 1 pack (small) | 100 g | 460 kcal |
Calculated from 460 calories per 100 g.
Dried yuba is made by collecting and drying the thin film that forms on the surface of heated soy milk. It is also called dried tofu skin, though it is not made by pressing tofu; once softened, its layers become pliable and pleasantly chewy.
Soak dried yuba in warm water until it bends easily, then drain it before cooking. The time varies with the thickness and shape of the pieces, so check them as they soften rather than leaving them submerged indefinitely.
After rehydrating dried yuba, add it to soups, stir-fries, braises, or noodle dishes. It absorbs sauces well, so simmer it briefly in the seasoned dish; prolonged cooking can make thin pieces fragile or overly soft.
Yes, dried yuba is commonly sold as dried tofu skin. Both names refer to the film that forms on heated soy milk, although yuba is often sold folded, rolled, or in sheets that need rehydrating.
Dried yuba is usually too hard and brittle to eat as it comes from the package. Rehydrate it before adding it to most recipes; eating it dry is not a practical way to enjoy its texture.
Dried yuba has a mild, savory soy flavor rather than a strong taste of its own. Its main appeal is its layered, chewy texture and its ability to take on the flavor of broth, marinades, and sauces.
Keep dried yuba sealed in an airtight container in a cool, dry place, away from moisture and strong odors. If it becomes damp, moldy, or develops an unusual smell, discard it instead of trying to dry it again.
Dried yuba can stand in for meat in some stir-fries, braises, and noodle dishes because it is chewy and absorbs seasoning. It does not taste exactly like meat, so pair it with a flavorful sauce or ingredients such as mushrooms.
Dried yuba can turn rubbery if it is overcooked, while pieces that have not softened enough can remain tough. Rehydrate until pliable, then cook it only long enough to warm through and absorb the dish’s flavors.
Yes, you can freeze rehydrated dried yuba after draining it well and sealing it in a freezer-safe container. Thaw it before use; the texture may change slightly, so it works best in soups, saucy dishes, or stir-fries.
Vitamins
Biotin
5.4µg · 18% DV
Vitamin K
10.5µg · 9% DV
Folate
28.5µg · 7% DV
B2
0.09mg · 7% DV
Minerals
Copper
0.27mg · 30% DV
Phosphorus
210mg · 30% DV
Manganese
0.54mg · 23% DV
Iron
2.55mg · 14% DV
Potassium ⭐
270mg · 8% DV
Sodium
9mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Dried yuba is made by lifting the thin skin that forms on heated soy milk and drying it. Known in Chinese cooking as tofu skin, it is made from soybeans like tofu, but its sheets form distinct layers and have a firmer structure when dry.
The dried sheets are brittle and light; once soaked, they become tender with a pleasantly chewy bite. Their mild, savoury soy flavour works well in soups, noodle dishes and stir-fries. Yuba is used in a range of East Asian cuisines, while elsewhere it can be a useful plant-based addition to everyday cooking: soften it first, then season and cook it with vegetables or fold it into a wrap. It is high in protein, and pairing it with vegetables makes for a balanced, satisfying meal.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
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.
Contains these allergens:
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
SATURATED
1.05g
MONOUNSATURATED
1.65g
POLYUNSATURATED
3.57g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.