Other10 recipes
extra-firm tofu.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
extra firm bean curdextra firm tofu
SERVING
CALORIES
91
PROTEIN
10g
CARBS
2.0g
FAT
5.0g
FIBER
1.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories91kcal—
Protein10g20%
Carbohydrates2.0g1%
Fiber1.0g4%
Sugar0.50g1%
Total fat5.0g6%
Saturated fat0.70g3%
Trans fat0g—
Cholesterol0mg0%
Water82g—
MINERALS
Sodium12mg1%
Potassium148mg3%
Calcium350mg27%
Iron2.0mg11%
Magnesium58mg14%
Phosphorus126mg10%
Zinc1.1mg10%
Copper0.20mg22%
Manganese0.70mg30%
Selenium11µg20%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K2.4µg2%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.07mg4%
Folate (B9)19µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup252g
1 oz28.4g
1 lb453.6g
1 piece400g
HEALTH BENEFITS
Why eat it.
- ✓Complete plant-based protein containing all nine essential amino acids
- ✓Rich in calcium and manganese for bone health
- ✓Contains isoflavones which may support heart health
- ✓Low in calories and saturated fat compared to animal proteins
- ✓Good source of iron for energy production
COOKING TIPS
In the kitchen.
- 1Press the tofu for 15-30 minutes before cooking to remove excess water for better browning
- 2Marinate for at least 30 minutes as tofu absorbs flavors like a sponge
- 3Coat in cornstarch before pan-frying for an extra crispy exterior
STORAGE
Keep it fresh.
- Store in the refrigerator submerged in clean water
- Change the soaking water daily to maintain freshness
- Can be frozen for up to 3 months; freezing creates a meatier, porous texture
FAQ
Frequently asked questions.
How long does extra-firm tofu last once opened?
Once opened, it should be kept in water in the fridge and used within 3 to 5 days.
Do I need to cook tofu or can it be eaten raw?
Tofu is pre-cooked during the production process and can safely be eaten raw, though its texture and flavor are usually improved by cooking.
What is the best way to press extra-firm tofu?
Wrap the block in a clean kitchen towel or paper towels and place a heavy object like a cast-iron skillet or canned goods on top for 20 minutes.
Can I freeze extra-firm tofu?
Yes. Freezing changes the molecular structure, making it much firmer and more 'chewy' or meat-like, which is excellent for stir-fries.
What are the best substitutes for extra-firm tofu?
Tempeh is the closest substitute for texture. For soy-free options, seitan (wheat gluten) or chickpea-based 'tofu' can be used.
Is extra-firm tofu gluten-free?
Plain extra-firm tofu is naturally gluten-free, but always check the label for flavored or marinated varieties which may contain soy sauce (wheat).
How do I know if tofu has gone bad?
Spoiled tofu will have a sour smell, a slimy film on the surface, or the water in the container will become cloudy and thick.
Why choose extra-firm over firm or soft tofu?
Extra-firm holds its shape best during high-heat cooking like grilling, pan-frying, or baking, whereas soft tofu is better for smoothies or soups.
RECIPES
Cook with extra-firm tofu.
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