1 serving (100 grams) contains 144 calories, 15.7 grams of protein, 8.0 grams of fat, and 3.9 grams of carbohydrates.
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Nutrition Information
Calories |
342.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 35.7 mg | 1% | |
| Total Carbohydrates | 9.3 g | 3% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 1.4 g | ||
| protein | 37.4 g | 74% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1626.2 mg | 125% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 564.3 mg | 12% | |
* 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 Firm tofu
Firm tofu is a versatile and protein-rich food made from coagulated soy milk. Originating in China over 2,000 years ago, it is widely used in East Asian cuisines and has gained global popularity for its adaptability in various dishes. Firm tofu is denser than silken tofu, with a lower water content, making it ideal for grilling, stir-frying, or baking. Nutritionally, it is an excellent source of plant-based protein, offering about 10 grams of protein per 100 grams. It also contains calcium, iron, magnesium, and is naturally low in calories and fat. Tofu is free from cholesterol and includes all nine essential amino acids, making it a complete protein ideal for vegetarian and vegan diets.
Health Benefits
- Rich source of plant-based protein (10g per 100g), promoting muscle repair and growth.
- Calcium content supports bone health, providing approximately 350 mg per 100g when fortified.
- Contains iron (about 2.7 mg per 100g), crucial for oxygen transportation and energy production.
Dietary Considerations
Selection and Storage
Store firm tofu in the refrigerator in its original packaging or submerged in water in an airtight container. Change the water daily and consume within 3-5 days of opening.
Common Questions About Firm tofu Nutrition
Is firm tofu high in protein?
Yes, firm tofu is an excellent source of protein. A 3.5-ounce (100-gram) serving of firm tofu contains approximately 10 grams of protein, making it a great plant-based protein option for vegetarians and vegans.
Can I eat firm tofu on a keto diet?
Yes, firm tofu can be included in a keto diet. It is low in carbs, with about 2-3 grams of net carbs per 3.5-ounce (100-gram) serving. It is also high in protein and healthy fats, fitting well into keto macros.
What are the health benefits and concerns of eating firm tofu?
Firm tofu is a nutrient-dense food rich in protein, calcium, and iron, which contribute to muscle health and bone strength. It also contains isoflavones, which may support heart health. However, some people may be concerned about soy’s phytoestrogens potentially affecting hormone levels, although moderate intake is generally considered safe for most.
What is the recommended serving size for firm tofu?
A typical serving size for firm tofu is about 3.5 ounces (100 grams), which provides a good balance of protein, fats, and nutrients. However, portion sizes can be adjusted based on individual dietary needs and caloric intake goals.
How does firm tofu compare to other types of tofu?
Firm tofu has a higher protein and fat content than softer tofus due to its lower water content, making it better for stir-fries, grilling, or baking. Soft or silken tofu, with a creamier texture, is more suited for soups, desserts, or smoothies.
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.
- Soy: Health Benefits and Potential RisksHarvard T.H. Chan School of Public HealthDiscusses soy-based foods like firm tofu, their nutritional benefits, and evidence-based health implications.
- 2020-2025 Dietary Guidelines for Americans: Plant-Based ProteinsU.S. Department of Agriculture and Health and Human ServicesHighlights firm tofu as a protein-rich plant-based food in federal dietary guidelines.
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.
