Know what’s on your plate
Tofu
Calories & nutrition facts
dried-frozen (koyadofu), prepared with calcium sulfate
Nutrition facts
Per 100 g% DV- Calories 470 kcal —
- Protein 52 g 105%
- Carbohydrate 7.1 g 3%
- Fat 30 g 39%
- Saturated fat 4.4 g 22%
- Fibre 1.2 g 4%
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.7 mg 1%
- Vitamin D 0 µg 0%
- 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 2134 mg 164%
- Iron 9.7 mg 54%
- Magnesium 181 mg 43%
- 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 | 470 | 52 g | 7.1 g | 30 g |
| 1 × piece | 17 g | 80 | 8.9 g | 1.2 g | 5.2 g |
| 2 × piece | 34 g | 160 | 18 g | 2.4 g | 10 g |
| ½ × piece | 8.5 g | 40 | 4.5 g | 0.6 g | 2.6 g |
| 3 × piece | 51 g | 240 | 27 g | 3.6 g | 16 g |
| 4 × piece | 68 g | 320 | 36 g | 4.8 g | 21 g |
Similar foods
- Firm tofuraw, prepared with calcium sulfate144 kcal / 100 g
- Regular tofuraw, prepared with calcium sulfate76 kcal / 100 g
- Hard tofuprepared with nigari145 kcal / 100 g
- Dried-frozen koyadofu tofuprepared with calcium sulphate470 kcal / 100 g
- Fried tofuprepared with calcium sulphate270 kcal / 100 g
- Soybean curd cheese151 kcal / 100 g
- Salted and fermented fuyu tofufuyu, prepared with calcium sulfate116 kcal / 100 g
- Soft tofuprepared with calcium sulfate and magnesium chloride (nigari)61 kcal / 100 g
- Extra firm tofuprepared with nigari83 kcal / 100 g
- Tofu bean curd70 kcal / 100 g
Questions about Tofu
How do you get tofu crispy in a pan?
Pat firm tofu dry, press it under a weight for 15–30 minutes, then cut it into cubes and toss with a little cornflour. Fry in a thin layer of hot oil, turning the pieces until golden on all sides; avoid crowding the pan.
Do you need to press tofu before cooking it?
Press firm or extra-firm tofu when you want it browned or crisp: wrap it in a clean tea towel and weigh it down for 15–30 minutes. Soft tofu is too delicate to press and is better drained gently.
How should you store tofu after opening the packet?
Keep unused tofu submerged in fresh water in a covered container in the fridge, changing the water daily, and use it within a few days. Follow the packet’s guidance if it gives a shorter time.
Can you freeze tofu, and what happens to it?
Yes. Drain and freeze it in its packet or in a sealed container; thaw it in the fridge, then squeeze out the water. Freezing makes the texture firmer and more porous, so it absorbs marinades well and suits stews and stir-fries.
What tofu is best for a stir-fry?
Choose firm or extra-firm tofu: it holds its shape when tossed with vegetables and sauce. Cut it into cubes or slices and brown it first, then add it back near the end so it does not break apart.
What dishes can you make with tofu?
Use cubed tofu in stir-fries, curry or noodle soup, or crumble it into a seasoned filling for tacos. Soft tofu works well in miso soup and mapo tofu, while silken tofu can be served chilled with soy sauce and spring onions.
What can you use instead of tofu?
For a similar role in a stir-fry or curry, use tempeh, which is firmer and has a more pronounced flavour, or cooked chickpeas for a softer bite. Paneer also holds its shape, but it is a dairy cheese rather than a plant-based substitute.
Can people with a soya allergy eat tofu?
No. Tofu is made from soya beans, so it is not suitable for someone with a soya allergy; check ingredient information on packaged tofu and prepared dishes.
Source: USDA FoodData Central 174303 · per 100 g · carbohydrate per EU label, fibre excluded
