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How much tofu does a full portion of meat replace?



How much tofu is needed to replace a portion of meat?

Surveys have shown that fewer and fewer people eat meat. However, it is important to pay attention to a healthy protein intake. Many resort to vegetable foods such as tofu. But how much do you need to eat to replace a portion of meat?

Health reasons for a meat-free diet

More and more people are abstaining from meat. There are certainly enough health reasons for a meat-free diet. Particular emphasis is placed on the preventive potential of a vegetarian or mainly plant-based diet for chronic diseases such as obesity, type 2 diabetes mellitus, cardiovascular disease and cancer. Anyone who reduces or stops meat consumption must always pay attention to adequate protein intake. Tofu is one of them. But how much should you eat?

Anyone who wants to make their protein intake with tofu must know how much to eat to replace a portion of meat. (Image: Brent Hofacker / fotolia.com)

Important protein source

"For many vegans and vegetarians, tofu is popular as an important source of protein," the Bavarian consumer center said in an earlier release.

But what amount of it will replace a portion of meat? The Federal Center for Nutrition (BZfE) explains this on its website.

According to the experts, one portion of meat in the food pyramid corresponds to 200 grams in adults. Based on the protein content, this corresponds to approximately 500 grams of tofu.

However, it should be noted that 500 grams of tofu contains approximately twice the energy of a portion of meat.

Those who want to pay attention to their weight should therefore opt for a slightly smaller amount of tofu (around 200 to 300 g).

Eating legumes several times a week

According to the BZfE, vegetarians must eat legumes such as peas, beans or lentils and products that are made several times a week to ensure that they have enough protein for the body.

By the way, tofu is not only rich in protein, but also contains many valuable nutrients such as magnesium, potassium and iron, as well as B vitamins and E vitamins.

Natural tofu is tasteless, but can be prepared and seasoned in many ways. Tasty tofu recipes can be found on the internet. (Ad)


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