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 Strength Training Support
Strength training requires strategic nutrition to support neuromuscular adaptations, recovery, and progressive overload. Adequate protein, strategic carb timing, and micronutrient sufficiency are key to maximizing strength gains.
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 Strength Training Support
Protein
17.3gSupports strength training support by providing essential protein
Iron
2.7mgSupports strength training support by providing essential iron
Zinc
1.6mgSupports strength training support by providing essential zinc
Magnesium
58mgSupports strength training support by providing essential magnesium
Best Ways to Eat Tofu (Firm) for Strength Training Support
- 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 progressively increasing training volume and intensity while staying in a slight calorie surplus. Strength gains are 70% training stimulus and 30% nutrition - you can't out-eat poor programming, but inadequate nutrition will limit even perfect training.
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 Strength Training Support Journey
Log Tofu (Firm) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Strength Training Support goals.
