1 serving (100 grams) contains 144 calories, 15.7 grams of protein, 8.7 grams of fat, and 2.3 grams of carbohydrates.
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Nutrition Information
Calories |
342.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 26% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 33.3 mg | 1% | |
| Total Carbohydrates | 5.5 g | 2% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 1.7 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 Hard tofu
Hard tofu, also known as firm tofu, is a soy-based protein product originating from East Asia, where it is a staple in Chinese, Japanese, and Korean cuisines. Made by coagulating soy milk and pressing it into dense blocks, hard tofu retains less water, giving it a firmer texture perfect for frying, grilling, or stir-frying. A nutrient-dense food, hard tofu is an excellent source of plant-based protein, providing about 10 grams of protein per 100 grams, alongside essential minerals like calcium, magnesium, and iron. It is also cholesterol-free and low in saturated fats, making it a popular choice for healthy diets worldwide.
Health Benefits
- Supports bone health due to its high calcium content, which contributes to bone density and strength (about 350 mg per 100 grams).
- Rich in iron, aiding red blood cell production and the prevention of anemia (approximately 5.4 mg of iron per 100 grams).
- Contains isoflavones, plant-based compounds with antioxidant and anti-inflammatory properties that may support heart health and hormonal balance.
Dietary Considerations
Selection and Storage
Store hard tofu in an airtight container submerged in water in the refrigerator, changing the water daily to maintain freshness.
Common Questions About Hard tofu Nutrition
Is hard tofu high in protein?
Yes, hard tofu is an excellent source of protein. A 100-gram serving typically contains around 10 grams of protein, making it a great option for those looking to increase their protein intake, especially on a plant-based diet.
Can I eat hard tofu on a keto diet?
Yes, hard tofu is compatible with a keto diet as it is low in carbohydrates. A 100-gram serving of hard tofu contains approximately 2 grams of carbs, making it suitable for low-carb diets like keto.
What are the health benefits or concerns of eating hard tofu?
Hard tofu is rich in protein, iron, calcium, and magnesium, making it beneficial for bone health, muscle repair, and overall health. However, some people may have concerns about soy consumption, such as its potential to influence hormone levels due to phytoestrogens, though research generally shows moderate consumption is safe for most.
What is the recommended serving size for hard tofu?
A typical serving size for hard tofu is around 100 grams, which provides about 144 calories, 10 grams of protein, and 6 grams of fat. Portions can be adjusted based on individual dietary needs and caloric goals.
How does hard tofu compare to chicken in terms of nutrition?
Hard tofu is lower in calories and fat compared to chicken but slightly lower in protein content per gram. For example, 100 grams of chicken breast contains roughly 165 calories and 31 grams of protein, whereas 100 grams of hard tofu offers 144 calories and 10 grams of protein, making tofu a lighter, plant-based alternative.
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.
