firm tofu
Also known as: tofu, bean curd
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Also known as: tofu, bean curd
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A fragrant and creamy Thai green curry loaded with fresh vegetables and firm tofu, simmered in a rich coconut milk broth. This vibrant, aromatic, and satisfying one-pot meal brings the authentic flavors of Thailand right to your kitchen in under an hour.
A rustic and tangy Rajasthani curry featuring potatoes, onions, soft paneer, and firm tofu simmered in a flavorful yogurt-based gravy. This authentic dish brings the vibrant flavors of Jaipur right to your dinner table.
A fiery and tangy Goan curry made vegan! Firm tofu cubes are simmered in a bold vindaloo paste crafted from dried red chilies, fragrant spices, and a sharp vinegar kick. This plant-based take on a classic delivers robust flavors and is perfect served with steamed rice or Goan pao.
A hearty Rajasthani classic gets a modern twist! Baby potatoes and pearl onions are simmered in a spicy, tangy yogurt-based gravy, with added firm tofu for a satisfying protein boost. A perfect curry for rotis.
Yes, firm tofu is very healthy. It's an excellent source of complete plant-based protein, low in saturated fat, and rich in beneficial soy isoflavones. It also provides essential minerals like calcium, manganese, and iron, supporting bone health and overall well-being.
100g of firm tofu contains approximately 15.8g of protein. This makes it a robust plant-based protein source, comparable to many meats, and provides all nine essential amino acids necessary for muscle building and repair.
Yes, firm tofu can be beneficial for weight loss. It's high in protein and relatively low in calories (144 calories per 100g), which helps promote satiety and muscle maintenance. Its low carb and fat content also make it a lean option for managing calorie intake.
Yes, firm tofu is inherently vegan as it's made from soybeans and water. It is also naturally gluten-free, but always check the label for cross-contamination warnings if you have severe gluten sensitivity, especially for flavored or pre-marinated varieties.
Yes, firm tofu can be suitable for a keto diet in moderation. With only 3.9g of carbohydrates per 100g, it's a low-carb protein source that fits within most keto macros. Ensure to pair it with other low-carb ingredients.
To prepare firm tofu, first drain it from its packaging. For best results, press the tofu to remove excess water, which allows it to absorb marinades better and achieve a crispier texture 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.
Firm tofu has a very mild, neutral flavor on its own, making it a versatile ingredient. It readily absorbs the flavors of marinades, sauces, and spices. You can flavor it by marinating in soy sauce, ginger, garlic, sesame oil, or any desired herbs and spices before cooking.
firm tofu is a versatile ingredient found in cuisines around the world. With 144 calories per 100g and 15.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Unopened 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 firm tofu. Freezing changes its texture, making it chewier and more porous, which can be desirable for absorbing marinades. Drain and press the tofu, then cut it into desired pieces before freezing in an airtight container for up to 3 months. Thaw before use.
The primary difference lies in their water content and density. Extra-firm tofu has been pressed longer, removing more water, resulting in a denser, chewier texture that holds its shape exceptionally well. Firm tofu is slightly softer but still holds its shape, making both suitable for frying, baking, and grilling.