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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, extra firm tofu is very healthy. It's an excellent source of complete plant-based protein, rich in isoflavones that may support heart health, and provides essential minerals like calcium, manganese, and iron. It's also low in saturated fat and calories.
100g of extra firm tofu contains approximately 9.9g of protein. This makes it a significant source of plant-based protein, providing all nine essential amino acids necessary for muscle repair and growth.
Yes, extra firm tofu can be beneficial for weight loss. It's low in calories (91 cal per 100g) and fat, while being high in protein, which helps promote satiety and muscle maintenance. Its versatility allows it to replace higher-calorie animal proteins.
Yes, extra firm tofu is inherently vegan as it's made from soybeans and water. Most plain tofu is also naturally gluten-free, but always check the label for any added ingredients or cross-contamination if you have a severe gluten allergy.
Yes, extra firm tofu is generally considered keto-friendly. With only 2.3g of carbohydrates per 100g, it's a low-carb, high-protein option that fits well into ketogenic diets.
To prepare extra firm tofu, it's highly recommended to press it first to remove excess water. This improves its texture, allowing it to absorb marinades better and become crispier when cooked. You can use a tofu press or wrap it in paper towels and place a heavy object on top for 30 minutes to an hour.
Extra firm tofu has a very mild, neutral flavor, making it an excellent canvas for absorbing other flavors. Its firm texture holds up well to various cooking methods. You can marinate it, bake, fry, grill, scramble, or stir-fry it in savory dishes.
extra firm tofu is a versatile ingredient found in cuisines around the world. With 91 calories per 100g and 9.9 grams of protein, it's a nutritious addition to many dishes.
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View all other →Discover 6 recipes featuring extra firm tofu with step-by-step instructions.
Browse recipes →Unopened extra firm tofu can be stored in its original packaging in the refrigerator until the 'best by' date. Once opened, drain any remaining water, place the tofu in an airtight container, cover it with fresh water, and refrigerate. Change the water daily, and consume within 3-5 days.
Yes, you can freeze extra firm tofu. Freezing changes its texture, making it chewier and more porous, which allows it to absorb marinades even better after thawing. Drain and press the tofu, then cut it into desired pieces before freezing in an airtight container or bag. Thaw in the refrigerator before use.
While not strictly mandatory, pressing extra firm tofu is highly recommended for optimal results. Removing excess water significantly improves its texture, making it firmer and less crumbly, and allows it to better absorb marinades and achieve a crispier exterior when cooked.