Know what’s on your plate
Regular tofu
Calories & nutrition facts
raw, prepared with calcium sulfate
Nutrition facts
Per 100 g% DV- Calories 76 kcal —
- Protein 8.1 g 16%
- Carbohydrate 1.6 g 1%
- Fat 4.8 g 6%
- Saturated fat 0.7 g 3%
- Fibre 0.3 g 1%
- Sugars 0.6 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0.1 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Vitamin K 2.4 µg 2%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.07 mg 1%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 15 µg 4%
- Vitamin B12 0 µg 0%
- Choline 28.8 mg 5%
Minerals
- Calcium 350 mg 27%
- Iron 5.4 mg 30%
- Magnesium 30 mg 7%
- Phosphorus 97 mg 8%
- Potassium 121 mg 3%
- Zinc 0.8 mg 7%
- Copper 0.19 mg 21%
- Manganese 0.61 mg 26%
- Selenium 8.9 µg 16%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 76 | 8.1 g | 1.6 g | 4.8 g |
| 1 × cup | 124 g | 94 | 10 g | 1.9 g | 5.9 g |
| 1 × block | 116 g | 88 | 9.4 g | 1.8 g | 5.5 g |
| 2 × cup | 248 g | 188 | 20 g | 3.9 g | 12 g |
| ½ × cup | 62 g | 47 | 5 g | 1 g | 3 g |
| 3 × cup | 372 g | 283 | 30 g | 5.8 g | 18 g |
| 4 × cup | 496 g | 377 | 40 g | 7.8 g | 24 g |
Similar foods
- Firm tofuraw, prepared with calcium sulfate144 kcal / 100 g
- Regular or extra firm tofufirm, prepared with magnesium chloride and calcium sulphate or calcium chloride78 kcal / 100 g
- Tofudried-frozen (koyadofu), prepared with calcium sulfate470 kcal / 100 g
- Plain tofuprepacked147 kcal / 100 g
- Dried-frozen koyadofu tofuprepared with calcium sulphate470 kcal / 100 g
- Soft tofuprepared with calcium sulfate and magnesium chloride (nigari)61 kcal / 100 g
- Fried tofuprepared with calcium sulphate270 kcal / 100 g
- Salted and fermented fuyu tofufuyu, prepared with calcium sulfate116 kcal / 100 g
- Hard tofuprepared with nigari145 kcal / 100 g
- Extra firm tofuprepared with nigari83 kcal / 100 g
Questions about Regular tofu
Do you need to press regular tofu before cooking it?
Press it for 15–30 minutes between clean tea towels, with a weight on top, if you want it to brown or crisp. For soups and sauces, you can simply drain and pat it dry.
How do you make regular tofu crispy in the oven?
Tear or cut drained tofu into bite-sized pieces, toss with a little oil and cornflour, then bake at 200 °C for about 25–30 minutes, turning once. Leave space between the pieces so they brown rather than steam.
How should you store opened regular tofu?
Keep it covered with fresh water in a sealed container in the fridge and change the water daily. Use it within a few days; discard it if it smells sour or feels slimy.
Can you freeze regular tofu?
Yes. Drain it, freeze it in a sealed container, then thaw and squeeze out the water before cooking. Freezing makes its texture chewier and more porous, so it absorbs marinades and sauces readily.
What dishes work well with regular tofu?
Use it in stir-fries, miso soup, curries and noodle bowls. For a quick stir-fry, brown pressed cubes in a hot pan, then add vegetables and a savoury sauce near the end.
Can you use regular tofu instead of soft tofu?
Usually, but the texture will be firmer and less silky. Soft tofu is better for smooth sauces and delicate soups; regular tofu holds its shape better in stir-fries and stews.
Is regular tofu a good source of iron?
Yes: it is high in iron, with 5.4 mg per 100 g. It also provides 8.1 g of protein per 100 g.
Source: USDA FoodData Central 172476 · per 100 g · carbohydrate per EU label, fibre excluded
