Protein10 recipes
firm tofu.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
firm tofu crumbledfirm tofu grilledfirm bean curddoufusoybean curdhard tofufirm doufu
SERVING
CALORIES
144
PROTEIN
15.8g
CARBS
3.9g
FAT
8.7g
FIBER
2.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories144kcal—
Protein15.8g32%
Carbohydrates3.9g1%
Fiber2.3g8%
Sugar0.50g1%
Total fat8.7g11%
Saturated fat1.3g7%
Trans fat0g—
Cholesterol0mg0%
Water70g—
MINERALS
Sodium12mg1%
Potassium204mg4%
Calcium350mg27%
Iron2.7mg15%
Magnesium58mg14%
Phosphorus190mg15%
Zinc1.6mg15%
Copper0.38mg42%
Manganese1.1mg48%
Selenium17.4µg32%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K4.0µg3%
Thiamin (B1)0.16mg13%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.10mg6%
Folate (B9)27µg7%
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 cup180g
1 tablespoon10g
1 teaspoon3.5g
1 oz28.4g
1 lb453.6g
1 ml95g
1 liter1050g
1 piece350g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based complete protein
- ✓Rich in calcium and manganese for bone health
- ✓Contains isoflavones which may reduce heart disease risk
- ✓Low in saturated fat and cholesterol-free
- ✓Good source of iron and magnesium
COOKING TIPS
In the kitchen.
- 1Press the tofu for 15-30 minutes before cooking to remove excess moisture
- 2Marinate for at least 30 minutes as tofu absorbs flavors like a sponge
- 3Freeze and thaw before cooking to create a meatier, more porous texture
STORAGE
Keep it fresh.
- Store in the refrigerator submerged in clean water
- Change the soaking water daily to maintain freshness
- Once opened, consume within 3-5 days
FAQ
Frequently asked questions.
How long does firm tofu last after opening?
Once opened, firm tofu lasts 3 to 5 days in the refrigerator if kept in an airtight container submerged in fresh water.
Can you freeze firm tofu?
Yes, freezing firm tofu changes its structure to be more porous and chewy, which is excellent for absorbing marinades.
Do I need to cook tofu or can it be eaten raw?
Tofu is technically pre-cooked during processing and can be eaten raw, though its texture and flavor are usually improved by cooking.
What is the best way to get crispy tofu?
Press out as much water as possible, coat in a little cornstarch, and pan-fry or bake at a high temperature.
Is firm tofu a complete protein?
Yes, tofu contains all nine essential amino acids that the human body cannot produce on its own.
What can I use as a substitute for firm tofu?
Tempeh, extra-firm tofu, or paneer (if not vegan) are the best substitutes for firm tofu in most recipes.
How do I know if tofu has gone bad?
Bad tofu will have a sour or pungent smell, the water may become cloudy or slimy, and you might see mold growth.
Why should I press firm tofu?
Pressing removes excess water, allowing the tofu to hold its shape better and absorb more flavor from sauces and marinades.
Is tofu gluten-free?
Plain firm tofu is naturally gluten-free, but always check the label for flavored or marinated varieties which may contain soy sauce.
RECIPES
Cook with firm tofu.
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