Protein2 recipes
smoked tofu.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
170
PROTEIN
16g
CARBS
3.5g
FAT
9.5g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories170kcal—
Protein16g32%
Carbohydrates3.5g1%
Fiber2.0g7%
Sugar0.50g1%
Total fat9.5g12%
Saturated fat1.5g8%
Trans fat0g—
Cholesterol0mg0%
Water68g—
MINERALS
Sodium450mg20%
Potassium150mg3%
Calcium350mg27%
Iron2.5mg14%
Magnesium50mg12%
Phosphorus180mg14%
Zinc1.2mg11%
Copper0.20mg22%
Manganese0.80mg35%
Selenium12µg22%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K3.0µg3%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.10mg6%
Folate (B9)20µg5%
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 cup240g
1 tablespoon10g
1 oz28.4g
1 lb453.6g
1 piece200g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein containing all essential amino acids
- ✓Excellent source of calcium for bone health
- ✓Contains heart-healthy soy isoflavones
- ✓Low in saturated fat and naturally cholesterol-free
- ✓Good source of iron and manganese
COOKING TIPS
In the kitchen.
- 1No pressing is required as smoked tofu is already very firm and low in moisture
- 2Can be eaten cold directly from the package in salads or sandwiches
- 3Pan-fry or grill briefly to enhance the smoky aroma and create a crispy texture
STORAGE
Keep it fresh.
- Store in the refrigerator in an airtight container
- Once opened, keep submerged in fresh water and change the water daily
- Consume within 3 to 5 days of opening for optimal freshness
FAQ
Frequently asked questions.
Does smoked tofu need to be cooked?
No, smoked tofu is pre-cooked during the smoking process and is safe to eat cold or hot.
How long does smoked tofu last in the fridge?
Unopened, it lasts until the expiry date. Once opened, it should be consumed within 3-5 days.
Can I freeze smoked tofu?
Yes, but the texture will become more porous and chewy, which some people prefer for absorbing sauces.
Is smoked tofu gluten-free?
Generally yes, but always check labels as some brands use soy sauce containing wheat in their smoking process.
How does smoked tofu differ from extra firm tofu?
Smoked tofu is denser, has less water, and features a distinct smoky flavor and brown outer skin.
Do I need to press smoked tofu?
No, it is already very firm and has a much lower water content compared to regular firm tofu.
What are good substitutes for smoked tofu?
Extra firm tofu with liquid smoke, smoked tempeh, or smoked seitan are the best alternatives.
Is smoked tofu high in sodium?
It contains more sodium than plain tofu due to the brining and smoking process, typically around 300-500mg per 100g.
What dishes go well with smoked tofu?
It is excellent in stir-fries, grain bowls, carbonara-style pasta, or sliced thin in sandwiches.
Is smoked tofu a complete protein?
Yes, like all soy products, it contains all nine essential amino acids required by the human body.
RECIPES
Cook with smoked tofu.
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