Other
cubed firm tofu.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cubed bean curddiced firm tofufirm tofu cubescubed doufucubed soybean curd
SERVING
CALORIES
83
PROTEIN
9.8g
CARBS
1.9g
FAT
4.8g
FIBER
1.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories83kcal—
Protein9.8g20%
Carbohydrates1.9g1%
Fiber1.0g4%
Sugar0.50g1%
Total fat4.8g6%
Saturated fat0.70g3%
Trans fat0g—
Cholesterol0mg0%
Water82g—
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)0.40mg3%
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 cup155g
1 oz28.4g
1 lb453.6g
1 piece15g
HEALTH BENEFITS
Why eat it.
- ✓Complete plant-based protein containing all nine essential amino acids
- ✓High in calcium which supports bone health and density
- ✓Contains isoflavones which may help lower LDL cholesterol
- ✓Low in calories and carbohydrates, making it suitable for weight management
- ✓Good source of manganese and selenium for antioxidant support
COOKING TIPS
In the kitchen.
- 1Press the cubed tofu between paper towels to remove excess moisture for a crispier texture
- 2Marinate for at least 30 minutes as tofu absorbs flavors like a sponge
- 3Coat in cornstarch before pan-frying to achieve a golden, crunchy exterior
STORAGE
Keep it fresh.
- Store in the refrigerator submerged in clean water
- Change the storage water daily to maintain freshness
- Once opened, consume within 3 to 5 days for best quality
FAQ
Frequently asked questions.
How long does cubed firm tofu last in the fridge?
Once the package is opened, cubed firm tofu lasts about 3 to 5 days if kept in a container covered with fresh water, which should be changed daily.
Can you freeze cubed firm tofu?
Yes, freezing tofu changes its structure to be more porous and chewy, which helps it absorb sauces even better. It can be frozen for up to 5 months.
Do I need to cook tofu before eating it?
No, tofu is pre-cooked during the production process and can be eaten raw, though it is most commonly heated or cooked to improve texture and flavor.
What is a good substitute for firm tofu?
Tempeh is the closest plant-based substitute. For non-vegans, paneer (Indian cottage cheese) has a similar texture and can be used in many of the same dishes.
How do I make cubed tofu crispy?
The key is removing moisture. Press the cubes first, then toss them in a little cornstarch or arrowroot powder before pan-frying or air-frying.
Is firm tofu high in protein?
Yes, firm tofu is an excellent source of plant-based protein, providing approximately 8-10 grams per 100g serving.
How can I tell if tofu has gone bad?
Spoiled tofu will have a sour or 'off' smell, the water may become cloudy or slimy, and you might see visible mold or yellowish discoloration.
Does firm tofu contain gluten?
Plain firm tofu is naturally gluten-free, but always check the label for cross-contamination or added flavorings like soy sauce which may contain wheat.
What is the difference between firm and silken tofu?
Firm tofu is pressed and holds its shape well for stir-fries and grilling, while silken tofu has a high water content and a custard-like texture used for smoothies and desserts.
