Know what’s on your plate
Hard tofu
Calories & nutrition facts
prepared with nigari
Nutrition facts
Per 100 g% DV- Calories 145 kcal —
- Protein 13 g 25%
- Carbohydrate 3.8 g 1%
- Fat 10 g 13%
- Saturated fat 1.4 g 7%
- Fibre 0.6 g 2%
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0.3 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.64 mg 4%
- Pantothenic acid (B5) 0.04 mg 1%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 22 µg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 345 mg 27%
- Iron 2.8 mg 15%
- Magnesium 53 mg 13%
- Phosphorus 231 mg 18%
- Potassium 146 mg 3%
- Zinc 1.7 mg 15%
- Copper 0.33 mg 36%
- Manganese 1.1 mg 46%
- Selenium 16.8 µg 31%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 145 | 13 g | 3.8 g | 10 g |
| 1 × block | 122 g | 177 | 16 g | 4.6 g | 12 g |
| 2 × block | 244 g | 354 | 31 g | 9.2 g | 24 g |
| ½ × block | 61 g | 88 | 7.7 g | 2.3 g | 6.1 g |
| 3 × block | 366 g | 531 | 46 g | 14 g | 37 g |
| 4 × block | 488 g | 708 | 62 g | 19 g | 49 g |
Similar foods
- Firm tofuraw, prepared with calcium sulfate144 kcal / 100 g
- Extra firm tofuvitasoy usa azumaya88 kcal / 100 g
- Regular tofuraw, prepared with calcium sulfate76 kcal / 100 g
- Soft tofuprepared with calcium sulfate and magnesium chloride (nigari)61 kcal / 100 g
- Regular or extra firm tofufirm, prepared with magnesium chloride and calcium sulphate or calcium chloride78 kcal / 100 g
- Tofudried-frozen (koyadofu)477 kcal / 100 g
- Smoked tofuproduced with nigari164 kcal / 100 g
- Premium firm tofuhouse foods85 kcal / 100 g
- Firm silken tofushelf stable62 kcal / 100 g
- Fried tofuprepared with calcium sulphate270 kcal / 100 g
Questions about Hard tofu
How do you get hard tofu crisp in a pan?
Drain it, wrap it in a clean tea towel and press it under a weight for 15–30 minutes. Cut it into cubes, toss with a little cornflour and fry in a thin layer of hot oil, turning until golden on all sides.
How long do you bake hard tofu, and at what temperature?
Cut pressed tofu into cubes, coat lightly with oil and bake at 200 °C for about 25–30 minutes, turning halfway through. It is ready when the edges are browned and the outside feels firm.
How should you store hard tofu once the packet is open?
Keep it in a covered container in the fridge, submerged in fresh cold water, and change the water daily. Use it within a few days; if it smells sour or feels unusually slimy, discard it.
Can you freeze hard tofu?
Yes. Drain it, freeze it in a sealed container, then thaw it in the fridge and press out the extra water. Freezing makes the texture more porous and chewy, so it readily soaks up marinades and sauces.
What dishes work well with hard tofu?
Its shape-holding texture suits stir-fries, noodle bowls, curries and kebabs. For a simple marinade, combine soy sauce, ginger and garlic, then fry or bake the tofu before adding it to the dish.
Can you use hard tofu instead of meat?
Yes: use pressed, cubed hard tofu in place of diced chicken or pork in a stir-fry or curry, and brown it first so it holds together. For a mince-like texture, crumble it and fry until the pieces are dry and golden.
Can you eat hard tofu without cooking it?
Yes, tofu is ready to eat from the packet, provided it has been stored safely and is within its use-by date. Drain it and add it cold to salads or sandwiches, or warm it through in a sauce.
Is hard tofu a useful source of protein?
A 100 g portion provides 13 g of protein. It is made from soya beans, so avoid it if you have a soya allergy.
Source: USDA FoodData Central 174291 · per 100 g · carbohydrate per EU label, fibre excluded
