Protein10 recipes
tofu.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
bean curddoufu
SERVING
CALORIES
83
PROTEIN
8.1g
CARBS
1.9g
FAT
4.8g
FIBER
0.30g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories83kcal—
Protein8.1g16%
Carbohydrates1.9g1%
Fiber0.30g1%
Sugar0.40g1%
Total fat4.8g6%
Saturated fat0.70g3%
Trans fat0g—
Cholesterol0mg0%
Water84.6g—
MINERALS
Sodium7.0mg0%
Potassium121mg3%
Calcium350mg27%
Iron1.6mg9%
Magnesium37mg9%
Phosphorus97mg8%
Zinc0.80mg7%
Copper0.20mg22%
Manganese0.60mg26%
Selenium8.9µg16%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K2.4µg2%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.07mg1%
Vitamin B60.05mg3%
Folate (B9)15µg4%
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
HEALTH BENEFITS
Why eat it.
- ✓Complete plant-based protein containing all essential amino acids
- ✓Rich in calcium and manganese for bone health
- ✓Contains soy isoflavones which may reduce heart disease risk
- ✓Low in calories and naturally cholesterol-free
- ✓May help improve insulin sensitivity
COOKING TIPS
In the kitchen.
- 1Press firm tofu for 20 minutes before cooking to remove excess moisture for better browning
- 2Use silken tofu for smoothies, sauces, and desserts for a creamy texture
- 3Freeze tofu before cooking to create a more porous, meat-like texture that absorbs marinades better
STORAGE
Keep it fresh.
- Store in the refrigerator submerged in water to maintain freshness
- Change the soaking water daily to prevent bacterial growth
- Once opened, consume within 3-5 days for optimal quality
FAQ
Frequently asked questions.
How long does tofu last in the fridge?
Unopened tofu lasts until its expiration date. Once opened, it should be kept in water and consumed within 3 to 5 days.
Can you freeze tofu?
Yes, freezing tofu changes its structure to be more chewy and porous, which is excellent for absorbing sauces.
What is the difference between silken and firm tofu?
Silken tofu has a high water content and a custard-like texture, while firm tofu is pressed and holds its shape well in stir-fries.
Do I need to cook tofu or can I eat it raw?
Tofu is technically pre-cooked during production and can be eaten raw, though it is usually heated or marinated for better flavor.
What is a good substitute for tofu?
Tempeh, seitan, or paneer are the best substitutes depending on the desired texture and dietary needs.
Is tofu a complete protein?
Yes, tofu is one of the few plant-based foods that contains all nine essential amino acids.
How do I make tofu crispy?
Press out the water, coat the cubes in cornstarch, and pan-fry or air-fry at a high temperature.
Does tofu contain gluten?
Plain tofu is naturally gluten-free, but flavored or marinated varieties may contain soy sauce which often has wheat.
RECIPES
Cook with tofu.
10 recipes · sorted by what’s quick
