Know what’s on your plate
Tofu
Calories & nutrition facts
dried-frozen (koyadofu)
Nutrition facts
Per 100 g% DV- Calories 477 kcal —
- Protein 52 g 105%
- Carbohydrate 2.8 g 1%
- Fat 30 g 39%
- Saturated fat 4.4 g 22%
- Fibre 7.2 g 26%
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 26 µg 3%
- Vitamin C 0.7 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg 1%
- Thiamin (B1) 0.49 mg 41%
- Riboflavin (B2) 0.32 mg 24%
- Niacin (B3) 1.2 mg 7%
- Pantothenic acid (B5) 0.42 mg 8%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 92 µg 23%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 364 mg 28%
- Iron 9.7 mg 54%
- Magnesium 59 mg 14%
- Phosphorus 483 mg 39%
- Potassium 20 mg 0%
- Zinc 4.9 mg 45%
- Copper 1.2 mg 131%
- Manganese 3.7 mg 160%
- Selenium 54.3 µg 99%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 477 | 53 g | 2.8 g | 30 g |
| 1 × piece | 17 g | 81 | 8.9 g | 0.5 g | 5.2 g |
| 2 × piece | 34 g | 162 | 18 g | 1 g | 10 g |
| ½ × piece | 8.5 g | 41 | 4.5 g | 0.2 g | 2.6 g |
| 3 × piece | 51 g | 243 | 27 g | 1.4 g | 16 g |
| 4 × piece | 68 g | 324 | 36 g | 1.9 g | 21 g |
Similar foods
- Fried tofu270 kcal / 100 g
- Hard tofuprepared with nigari145 kcal / 100 g
- Tofu bean curd70 kcal / 100 g
- Dried-frozen koyadofu tofuprepared with calcium sulphate470 kcal / 100 g
- Tofu yogurttofu94 kcal / 100 g
- Soybean curd cheese151 kcal / 100 g
- Silken tofurefrigerated62 kcal / 100 g
- Soya bean tofusteamed, fried261 kcal / 100 g
Questions about Tofu
How do you stop tofu sticking to the pan and help it turn crisp?
Use firm tofu, pat it dry and press it between clean tea towels with a weight for 15–30 minutes. Cut it into cubes, coat lightly in cornflour and fry in a thin layer of hot oil, turning only once the underside has browned.
Do you need to cook tofu before eating it?
No: tofu is ready to eat from the packet, so you can add it straight to salads or blend it into sauces. For a hot dish, heat it through until steaming; frying or baking gives it a firmer, more browned texture.
How long does tofu keep after opening?
Keep leftover tofu covered in fresh water in a sealed container in the fridge, and use it within three to five days. Change the water daily; discard it if it develops an unusual smell, colour or slimy surface.
Can you freeze tofu, and what happens to its texture?
Yes. Freeze it in its original pack or in a sealed container; after thawing in the fridge, press out the water. Freezing makes tofu more porous and chewy, so it works especially well in stews, curries and marinades.
What can you cook with tofu?
Firm tofu is good in stir-fries, noodle bowls and curries: brown it first, then add it to the sauce. Crumbled tofu can stand in for scrambled eggs, while silken tofu blends smoothly into miso soup, dressings and desserts.
Can you use silken tofu instead of firm tofu?
Usually not as a straight swap: silken tofu is soft and can break apart when fried or stirred. Use it in soups, smoothies or creamy sauces; choose firm tofu for grilling, roasting or stir-frying.
Is tofu a good source of iron?
Yes. Tofu is a source of iron, with 9.7 mg per 100 g. Pair it with foods rich in vitamin C, such as peppers or broccoli, in the same meal.
Source: USDA FoodData Central 172450 · per 100 g · carbohydrate per EU label, fibre excluded
