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Dairy Products  / Cheese

Soybean cheese, hard curd Nutrition Facts

Tokwa
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 123kcal / 2530kcal (4%)

Macronutrients

Total Fat
7 g/ 42g (16%)
Saturated Fat
0.66 g/ 20g (3%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
4.71 g
Total Carbohydrates
2 g/ 348g (0.57%)
Dietary Fiber
0.5 g/ 20g (2%)
Sugar
0.8 g/ 63g (1%)
Protein
12.9 g/ 71g (18%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.04 mg/ 1mg (3%)
Vitamin B2
0.03 mg/ 1mg (2%)
Vitamin B3
0.1 mg NE/ 16mg NE (0.63%)

Minerals

Calcium
152 mg/ 750mg (20%)
source
Iron
1.7 mg/ 12mg (14%)
Phosphorus
119 mg/ 700mg (17%)
source
Sodium
114 mg/ 1500mg (7%)
low
Allergen Info
AI-assisted
Soybeans
What is this food?
AI-assisted
Soybean cheese, hard curd (tofu-based/soy cheese). It’s a protein-rich, firm cheese made from soybeans, usually eaten in small portions as a filling ingredient in meals.
Why it matters to health
AI-assisted
Why it helps: Per 100g, it provides protein (supports muscle and keeps you full), plus fiber (helps digestion and steady energy). It also has low carbs for a cheese-like food, which can fit well with balanced meals. What to watch: It has 7g total fat, including 0.66g saturated fat, and 114mg sodium per 100g. If you eat it often or in big servings, sodium and saturated fat can add up—so it’s best to pair it with high-fiber veggies and keep portions reasonable.
Healthier tips
AI-assisted
  • Use it as a protein add-on: aim for about 1–2 small slices or a modest serving per meal, then fill the plate with vegetables and carbs you can measure (rice, kamote, or bread).
  • Balance your plate: combine with leafy greens, tomatoes, or mixed vegetables to boost fiber and micronutrients.
  • Watch the sodium: if the cheese is salty, choose less salty sauces (or use less soy sauce/seasoning) when cooking.
  • For snacks, pair a small portion with fruit or unsweetened yogurt/drink instead of sweetened drinks.
Common Filipino dishes
Tokwa’t baboy, Tofu sisig, Ginataang gulay with tofu, Tofu stir-fry (with vegetables), Lumpiang togue with tofu
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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