Date: 09/20/2025 09/21/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Buddhist Diet and Regimen
Protein and Calcium Content of Tofu Skin
Summary
Tofu skin, also known as bean curd sheet or yuba, is made from soybeans through grinding, boiling, and pressing. It is a highly nutritious soy product, rich in protein with a complete amino acid profile and notable calcium content, making it an excellent choice for vegetarians to meet both protein and calcium needs. This article examines its nutritional strengths, health benefits, and consumption tips.
1. Protein Advantages
1.High Content: Contains around 45% protein per 100g, exceeding most plant-based foods.
2.Complete Amino Acids: Includes all essential amino acids with high bioavailability, suitable for long-term vegetarians.
3.Supports Muscle Repair: Promotes maintenance and repair of muscle tissue, improving strength and endurance.
4.High Satiety: Protein combined with dietary fiber helps control appetite and weight.
2. Calcium Benefits
1.Rich Calcium Source: Contains about 200–300mg of calcium per 100g, making it a valuable plant-based calcium option.
2.Promotes Bone Health: Calcium works with soy isoflavones to help prevent osteoporosis.
3.Lactose-Free Alternative: Ideal for people with lactose intolerance who cannot drink milk.
4.Efficient Absorption: The combination of plant calcium and protein enhances calcium uptake.
3. Consumption Tips
1.Best For: Vegetarians, fitness enthusiasts, teenagers, and older adults needing calcium.
2.Popular Preparations: Cold tofu skin salad, stir-fried tofu skin, tofu skin rolls, and as a hot pot ingredient.
3.Pairing Suggestions: Combine with vitamin C-rich vegetables to improve mineral absorption.
4.Note: Consume in moderation to avoid excessive protein intake, which may strain the kidneys.
