Know what’s on your plate
Firm tofu
Calories & nutrition facts
raw, prepared with calcium sulfate
Nutrition facts
Per 100 g% DV- Calories 144 kcal —
- Protein 17 g 35%
- Carbohydrate 0.5 g 0%
- Fat 8.7 g 11%
- Saturated fat 1.3 g 6%
- Fibre 2.3 g 8%
- Sodium 14 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0.2 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.16 mg 13%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.38 mg 2%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 29 µg 7%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 683 mg 53%
- Iron 2.7 mg 15%
- Magnesium 58 mg 14%
- Phosphorus 190 mg 15%
- Potassium 237 mg 5%
- Zinc 1.6 mg 14%
- Copper 0.38 mg 42%
- Manganese 1.2 mg 51%
- Selenium 17.4 µg 32%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 144 | 17 g | 0.5 g | 8.7 g |
| 1 × cup | 126 g | 181 | 22 g | 0.6 g | 11 g |
| 1 × block | 81 g | 117 | 14 g | 0.4 g | 7.1 g |
| 2 × cup | 252 g | 363 | 44 g | 1.2 g | 22 g |
| ½ × cup | 63 g | 91 | 11 g | 0.3 g | 5.5 g |
| 3 × cup | 378 g | 544 | 65 g | 1.8 g | 33 g |
| 4 × cup | 504 g | 726 | 87 g | 2.4 g | 44 g |
Similar foods
- Extra firm tofuvitasoy usa azumaya88 kcal / 100 g
- Organic extra firm tofuvitasoy usa, nasoya98 kcal / 100 g
- Regular or extra firm tofufirm, prepared with magnesium chloride and calcium sulphate or calcium chloride78 kcal / 100 g
- Premium firm tofuhouse foods85 kcal / 100 g
- Lite firm tofuvitasoy usa, nasoya54 kcal / 100 g
- Regular tofuraw, prepared with calcium sulfate76 kcal / 100 g
- Hard tofuprepared with nigari145 kcal / 100 g
- Tofudried-frozen (koyadofu), prepared with calcium sulfate470 kcal / 100 g
- Firm silken tofushelf stable62 kcal / 100 g
- Fried tofuprepared with calcium sulphate270 kcal / 100 g
Questions about Firm tofu
How do you press firm tofu before cooking it?
Drain it, wrap it in a clean tea towel and set a chopping board with a weight on top for 15–30 minutes. Pressing removes excess water so it browns more readily and takes up marinades better.
How do you make firm tofu crispy in a frying pan?
Cut it into cubes or tear it into bite-sized pieces, pat dry and toss with a little cornflour. Fry in a thin layer of oil over medium-high heat for about 8–10 minutes, turning until golden on several sides.
Does firm tofu need cooking before you eat it?
Tofu is usually ready to eat straight from its packet, so you can crumble it into a salad or blend it into a dip. Keep it chilled and follow the packet’s instructions once opened.
How long does opened firm tofu keep in the fridge?
Put it in a covered container, submerge it in fresh water and refrigerate; change the water daily and use it within 3–4 days. Discard it if it develops an off smell or a slimy surface.
Can you freeze firm tofu?
Yes. Drain it, freeze it in an airtight container, then thaw it in the fridge and press out the water. Freezing makes the texture more porous and chewy, which works especially well in stir-fries and marinades.
How do you get marinade to flavour firm tofu?
Press it first, then cut it into thin slices or cubes so more surface is exposed. Marinate for at least 30 minutes; soy sauce, ginger, garlic and sesame oil make a useful savoury mixture.
What dishes can you make with firm tofu?
Use cubes in stir-fries and curries, or crumble it for a tofu scramble. It also works in mapo tofu; add it gently near the end so the pieces keep their shape.
Can you use firm tofu instead of silken tofu?
Not usually in recipes where silken tofu is blended into a smooth sauce, dessert or soup: firm tofu stays grainier. For a stir-fry or grilled pieces, firm tofu holds together much better than silken tofu.
Source: USDA FoodData Central 172475 · per 100 g · carbohydrate per EU label, fibre excluded
