Know what’s on your plate
Soybean curd cheese
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 151 kcal —
- Protein 13 g 25%
- Carbohydrate 6.9 g 3%
- Fat 8.1 g 10%
- Saturated fat 1.2 g 6%
- Fibre 0 g 0%
- Sugars 1.6 g —
- Sodium 20 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.6 mg 4%
- Vitamin K 4.6 µg 4%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.12 mg 2%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 22 µg 6%
- Vitamin B12 0 µg 0%
- Choline 62.5 mg 11%
Minerals
- Calcium 188 mg 14%
- Iron 5.6 mg 31%
- Magnesium 228 mg 54%
- Phosphorus 222 mg 18%
- Potassium 199 mg 4%
- Zinc 1.7 mg 16%
- Copper 0.38 mg 42%
- Manganese 0.89 mg 39%
- Selenium 16.8 µg 31%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 151 | 13 g | 6.9 g | 8.1 g |
| 1 × cup | 225 g | 340 | 28 g | 16 g | 18 g |
| 2 × cup | 450 g | 680 | 56 g | 31 g | 37 g |
| ½ × cup | 112.5 g | 170 | 14 g | 7.8 g | 9.1 g |
| 3 × cup | 675 g | 1019 | 84 g | 47 g | 55 g |
| 4 × cup | 900 g | 1359 | 113 g | 62 g | 73 g |
Similar foods
- Tofudried-frozen (koyadofu)477 kcal / 100 g
- Tofu bean curd70 kcal / 100 g
- Soya bean tofusteamed73 kcal / 100 g
- Fried tofu270 kcal / 100 g
- Smoked tofusoy bean curd, as purchased130 kcal / 100 g
- Silken tofuvitasoy usa azumaya43 kcal / 100 g
- Firm tofuraw, prepared with calcium sulfate144 kcal / 100 g
- Light firm silken tofu37 kcal / 100 g
- Soft silken tofushelf stable55 kcal / 100 g
- Regular tofuraw, prepared with calcium sulfate76 kcal / 100 g
Questions about Soybean curd cheese
What is soybean curd cheese, and is it the same as tofu?
Soybean curd cheese is tofu: it is made by coagulating soya milk and pressing the curds into blocks. Despite the name, it is not dairy cheese.
How do you get soybean curd cheese crispy in a pan?
Drain and pat it dry, then cut it into cubes or slabs; pressing it under a weight for 15–30 minutes helps remove extra moisture. Dust lightly with cornflour and fry in a thin layer of hot oil, turning until golden on all sides.
How should you season soybean curd cheese so it takes on flavour?
Pat it dry and cut or crumble it before marinating, so more surface area meets the seasoning. A mixture of soy sauce, garlic, ginger and a little sesame oil works well; give it at least 20 minutes, then cook it with the marinade or drain it before frying.
How long does soybean curd cheese keep after opening?
Keep it covered in the fridge, submerged in fresh water in a clean, sealed container, and use it within a few days. Change the water daily; discard it if it smells sour or feels unusually slimy.
Can you freeze soybean curd cheese?
Yes. Drain it, cut it into portions and freeze in a sealed container. Thaw it in the fridge; freezing makes the texture firmer and more porous, so it works especially well in stews, curries and marinades.
What dishes can you make with soybean curd cheese?
Use firm pieces in stir-fries, curries and noodle soups, or crumble it as a filling for tacos and stuffed vegetables. Silken soybean curd cheese is better blended into sauces or served in dishes such as miso soup.
What can you use instead of soybean curd cheese?
For a similar mild, protein-rich ingredient in stir-fries or curries, try tempeh, but expect a firmer, nuttier result. In soups, mushrooms can replace its texture, though they will not provide the same protein.
Is soybean curd cheese high in any minerals?
Yes. It is high in magnesium and copper, and is a source of iron, zinc and selenium.
Source: USDA FoodData Central 169083 · per 100 g · carbohydrate per EU label, fibre excluded
