What is Tofu (Firm)?
Tofu is a complete plant-based protein made from soybeans, providing all essential amino acids along with iron, calcium, and isoflavones that support bone and heart health.
Key Highlights
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
Tofu (Firm) Nutrition Facts
Nutrition values per 100 g (100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 144 | - |
| Total Fat | 9g | 12% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 2.8g | 1% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | - |
| Protein | 17.3g | 35% |
| Vitamins | ||
| Minerals | ||
| Iron | 2.7mg | 15% |
| Magnesium | 58mg | 15% |
| Calcium | 350mg | 35% |
| Zinc | 1.6mg | 15% |
| Selenium | 17.4µg | 32% |
| Phosphorus | 190mg | 19% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Tofu (Firm)
Complete plant-based protein with all amino acids
Complete plant-based protein with all amino acids
Good source of calcium (when calcium-set)
Good source of calcium (when calcium-set)
Contains isoflavones for hormonal balance
Contains isoflavones for hormonal balance
Low in saturated fat
Low in saturated fat
Versatile and easily absorbs flavors
Versatile and easily absorbs flavors
Tofu (Firm) for Your Health Goals
Discover how Tofu (Firm) can support your specific nutrition and health goals:
Tofu (Firm) for Heart Health
Plant protein lowers cholesterol
Relevance: 8.5/10Tofu (Firm) for Muscle Building
Complete plant protein for muscle
Relevance: 8.5/10Tofu (Firm) for Metabolic Health
Soy isoflavones improve insulin sensitivity
Relevance: 8.0/10Tofu (Firm) for Weight Loss
High protein, low calorie, very filling
Relevance: 8.0/10Tofu (Firm) for Strength
Complete protein and calcium for bones
Relevance: 7.5/10Tofu (Firm) for Keto
Low carb, high protein option
Relevance: 7.0/10How to Select & Store Tofu (Firm)
🏠 Storage Tips
- Keep unopened in refrigerator
- Once opened, store in water, changing daily, for up to 5 days
- Can be frozen for 3-5 months
Best Ways to Eat Tofu (Firm)
Quick Recipe Ideas
- Pressed and pan-fried until crispy
- Marinated and baked or grilled
- Scrambled as egg replacement
- Blended silken tofu in smoothies or desserts
- Stir-fried with vegetables
Track Tofu (Firm) in Your Diet
Use Nutrivio to log Tofu (Firm) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
