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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, providing all nine essential amino acids. It's also rich in beneficial isoflavones, which may support heart and bone health, and contains essential minerals like calcium, manganese, and iron.
100g of extra-firm tofu contains approximately 8g of protein. This makes it a significant plant-based protein source, comparable to many animal proteins, and an excellent choice for muscle growth and repair.
Yes, extra-firm tofu can be beneficial for weight loss. It's low in calories (around 80 calories per 100g) and fat, while being high in protein, which helps promote satiety and muscle maintenance. Its versatility allows it to be incorporated into various healthy, low-calorie meals.
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 about 2g of carbohydrates per 100g, it's a low-carb, high-protein option that fits well into ketogenic diets.
Extra-firm tofu benefits greatly from pressing to remove excess water, which improves its texture and allows it to absorb marinades better. You can press it using a tofu press or by wrapping it in paper towels, placing it between two plates, and weighing it down for at least 30 minutes, or up to a few hours.
Extra-firm tofu has a very mild, neutral flavor, making it a versatile ingredient that readily absorbs the flavors of marinades, sauces, and spices. Its firm texture makes it ideal for cubing, slicing, or crumbling into stir-fries, curries, salads, or baking and frying for a crispy exterior.
extra-firm tofu is a versatile ingredient found in cuisines around the world. With 80 calories per 100g and 8 grams of protein, it's a nutritious addition to many dishes.
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View all other →Discover 10 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 unused tofu in an airtight container, cover it with fresh water, and refrigerate. Change the water daily, and consume within 3-5 days.
Yes, extra-firm tofu can be frozen, and doing so actually changes its texture, making it chewier and more porous, which helps it absorb marinades even better. To freeze, press it first, then cut it into desired pieces, and freeze in an airtight container or freezer bag. Thaw before use.
Tofu contains phytoestrogens, specifically isoflavones, which are plant compounds that can mimic estrogen in the body, but they are not the same as human estrogen. Research suggests that moderate consumption of soy products like tofu is safe and generally not associated with negative hormonal effects in healthy individuals.