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soft tofu.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

silken tofukinu-goshsmooth tofu

Recipes with soft tofu + Add to pantry

SERVING

CALORIES

PROTEIN

6.5g

CARBS

1.8g

FAT

3.7g

FIBER

0.10g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories61kcal—

Protein6.5g13%

Carbohydrates1.8g1%

Fiber0.10g0%

Sugar0.60g1%

Total fat3.7g5%

Saturated fat0.50g3%

Trans fat0g—

Cholesterol0mg0%

Water87.3g—

MINERALS

Sodium7.0mg0%

Potassium121mg3%

Calcium111mg9%

Iron1.1mg6%

Magnesium37mg9%

Phosphorus92mg7%

Zinc0.50mg5%

Copper0.16mg18%

Manganese0.40mg17%

Selenium8.9µg16%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.01mg0%

Vitamin K1.5µg1%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.03mg2%

Niacin (B3)0.10mg1%

Pantothenic acid (B5)0.05mg1%

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 oz28.4g

1 lb453.6g

HEALTH BENEFITS

Why eat it.

✓Excellent source of complete plant-based protein, containing all nine essential amino acids.
✓Rich in isoflavones, which may support heart health by helping to lower LDL (bad) cholesterol levels.
✓Provides essential minerals like calcium, manganese, and selenium, which are important for bone health and antioxidant function.
✓Low in saturated fat and calories, making it a healthy component of a weight-management diet.

COOKING TIPS

In the kitchen.

1Handle soft tofu very gently as it is delicate and can break easily. Use a large spoon or spatula to scoop it.
2Due to its high water content and creamy texture, soft tofu is ideal for blending into smoothies, sauces, dips, and desserts like puddings or cheesecakes.
3It is the star ingredient in dishes like Mapo Tofu and Korean Sundubu-jjigae (soft tofu stew), where its silky texture absorbs the surrounding flavors.
4Avoid pressing soft tofu; its high moisture content is key to its characteristic texture and is desirable in recipes that call for it.

STORAGE

Keep it fresh.

Keep unopened tofu refrigerated in its original packaging until the use-by date.
After opening, store unused soft tofu in an airtight container submerged in fresh, cold water in the refrigerator. Change the water daily and consume within 3-5 days.

RECIPES