1 serving (100 grams) contains 144 calories, 15.0 grams of protein, 8.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
334.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 34.9 mg | 1% | |
| Total Carbohydrates | 7.0 g | 2% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 0 g | ||
| protein | 34.9 g | 69% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 814.0 mg | 62% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 348.8 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Extra firm tofu
Extra firm tofu is a plant-based protein made by coagulating soy milk and pressing the curds into a dense block. Originating from East Asia, it is now a versatile ingredient in global cuisines, especially popular in vegan, vegetarian, and Asian dishes. Compared to softer tofu varieties, extra firm tofu has a lower water content, making it ideal for grilling, stir-frying, or baking. Nutritionally, it is rich in high-quality protein, offering about 10 grams per 100 grams, and is a good source of calcium (10-15% of the daily recommended intake per 100 grams), iron (9-15% of the daily value), and essential amino acids. It is also cholesterol-free and low in saturated fat, making it heart-healthy and suitable for various diets.
Health Benefits
- Rich in protein, providing all nine essential amino acids necessary for muscle repair and overall body function.
- High calcium content supports bone strength and density, particularly important for preventing osteoporosis.
- Contains isoflavones, plant compounds that may help reduce the risk of certain cancers and alleviate menopausal symptoms.
- Iron content contributes to oxygen transport in the blood, helping reduce the risk of anemia.
- Low in saturated fats and cholesterol-free, promoting cardiovascular health by supporting healthy cholesterol levels.
Dietary Considerations
Selection and Storage
Store extra firm tofu in the refrigerator immersed in water to maintain freshness. Replace the water daily and use within 3-5 days of opening. For longer storage, it can be frozen, though the texture will change and become chewier.
Common Questions About Extra firm tofu Nutrition
Is extra firm tofu high in protein?
Yes, extra firm tofu is an excellent source of plant-based protein. A 100-gram serving typically contains about 10 grams of protein, making it a great choice for individuals looking to meet protein needs without consuming animal products.
Can I eat extra firm tofu on a keto diet?
Yes, extra firm tofu can be incorporated into a keto diet as it is low in carbohydrates. A 100-gram serving contains approximately 2 grams of carbs, making it keto-compatible when paired with other high-fat, low-carb ingredients.
What are the health benefits of extra firm tofu?
Extra firm tofu is rich in isoflavones (plant compounds) that may support heart health and bone health. It is also a good source of iron and calcium, which are important nutrients for overall health. However, people with soy allergies should avoid tofu entirely.
How much extra firm tofu should I eat per serving?
A typical serving size of extra firm tofu is about 100-150 grams. This portion provides a balanced amount of protein, iron, and calcium without excessive calories, as it contains approximately 70-120 calories per serving depending on preparation.
How does extra firm tofu compare to chicken breast in terms of nutrition?
Extra firm tofu has slightly less protein than chicken breast but is lower in saturated fat and cholesterol, as it is plant-based. While chicken breast contains around 30-35 grams of protein per 100 grams, tofu offers about 10 grams. Tofu is also a good source of calcium and iron, which chicken does not provide in significant amounts.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
