Tofu (Firm) Overview
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.
Why Tofu (Firm) Helps With Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
Tofu (Firm) Nutrition Facts
Per 100g (100g (about 1/2 cup cubed))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 | — |
| Protein | 17.3g | 35% |
| Total Carbohydrates | 2.8g | 1% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 9g | 12% |
| iron | 2.7mg | 15% |
| magnesium | 58mg | 15% |
| calcium | 350mg | 35% |
| zinc | 1.6mg | 15% |
| selenium | 17.4µg | 32% |
| phosphorus | 190mg | 19% |
GI: 15 ()
Key Nutrients in Tofu (Firm) for Metabolic Health
Magnesium
58mgSupports metabolic health by providing essential magnesium
Best Ways to Eat Tofu (Firm) for Metabolic Health
- 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
Pro Tip:
Focus on building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
Tofu (Firm) Health Benefits
- 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
Track Your Metabolic Health Journey
Log Tofu (Firm) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Metabolic Health goals.
