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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Protein
17.3gSupports weight loss by providing essential protein
Best Ways to Eat Tofu (Firm) for Weight Loss
- 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:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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 Weight Loss Journey
Log Tofu (Firm) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Weight Loss goals.
