tofu
Also known as: soybean curd, tofuu
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Also known as: soybean curd, tofuu
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Fluffy steamed dumplings filled with a savory mix of finely chopped vegetables and tofu. This vegetarian take on the classic Mongolian Buuz is a hearty and satisfying dish, perfect for a comforting meal.
Crispy, golden tofu cubes simmered in a fresh, tangy tomato sauce with a savory umami kick. This classic Vietnamese home-style dish is simple, comforting, and perfect served over a bowl of fluffy steamed rice.
A comforting, spicy Korean soft tofu stew made with a rich vegetable and kombu broth. Packed with mushrooms, zucchini, and silky tofu, it's a hearty and flavorful vegetarian meal that comes together in about 35 minutes.
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.
Crispy yet delicate deep-fried tofu cubes served in a warm, savory dashi broth. This classic Japanese appetizer is a beautiful contrast of textures and flavors, perfect for any occasion.
Yes, tofu is a highly nutritious, plant-based complete protein containing all nine essential amino acids. It is low in saturated fat and contains isoflavones, which are linked to improved heart health and a reduced risk of certain cancers.
Per 100g, tofu contains approximately 76 calories and 8.08g of protein. It is a nutrient-dense food that also provides about 4.78g of fat and a low 1.87g of carbohydrates.
Plain tofu is naturally both vegan and gluten-free, as it is made from soybeans, water, and a mineral coagulant. However, always check the labels on pre-marinated or flavored tofu, as they may contain soy sauce or other gluten-containing ingredients.
Yes, tofu is excellent for a keto or low-carb diet because it contains only 1.87g of carbohydrates per 100g. Its high protein content and moderate fat make it a popular meat substitute for those tracking macros.
Tofu has a very mild, neutral flavor with a subtle nuttiness. Because it is relatively bland on its own, it is famous for its ability to absorb the flavors of the spices, sauces, and marinades it is cooked with.
Pressing is recommended for firm and extra-firm tofu to remove excess water, which allows it to absorb more flavor and achieve a crispier texture when fried or baked. Silken tofu is too soft to be pressed and should be used as-is.
Yes, tofu can be eaten raw because the soy milk used to make it is already cooked during the production process. Raw silken tofu is often blended into smoothies or desserts, while firm tofu can be eaten cold in salads.
tofu is a versatile ingredient found in cuisines around the world. With 76 calories per 100g and 8.08 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 →Store leftover tofu in a sealed container submerged in fresh, cold water in the refrigerator. To maintain freshness, change the water every day; it will typically stay good for 3 to 5 days.
Yes, freezing tofu is a popular technique that changes its texture to be more porous and chewy. Once thawed and squeezed, the resulting 'sponge-like' texture is excellent for absorbing heavy sauces and mimics the texture of meat.
Tofu is a good source of calcium and manganese, both of which are essential for maintaining strong bones. Regular consumption may help contribute to bone density and potentially reduce the risk of osteoporosis.
