Is firm tofu good for weight loss?

Yes, firm tofu can be beneficial for weight loss. It is a good source of protein (17.3g per 100g) and fiber (2.3g per 100g), which can help you feel full and satisfied with fewer calories (144 per 100g).

Is firm tofu good for diabetes?

Firm tofu is a suitable food for individuals with diabetes. It has no added sugar and provides protein and fiber, which can help manage blood sugar levels. Its low sodium content is also a plus.

Is firm tofu ultra-processed?

No, firm tofu is not ultra-processed. With a NOVA class of 2, it is considered a minimally processed food. This means it has undergone little processing, retaining most of its natural nutritional properties.

Is firm tofu a good source of protein?

Yes, firm tofu is an excellent source of protein, providing 17.3g per 100g. It also offers a healthy fat profile and essential micronutrients like calcium, iron, magnesium, phosphorus, and zinc.

legume · Serving 1/2 cup

Tofu firm

Tofu firm scores very well with 85/100, indicating it is a highly nutritious food choice. It is an excellent source of protein and fiber, and is minimally processed.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (2.3g)+1
Protein (17.3g)+10
Micronutrients (Calcium, Iron, Magnesium, Phosphorus, Zinc)+10
Healthy fat profile+10
Minimally processed (NOVA 2)+8
Bonus cap (+35)-4

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	144 kcal	—
Total fat	8.7 g	11%
Saturated fat	1.3 g	7%
Trans fat	0 g	—
Fiber	2.3 g	8%
Protein	17.3 g	35%
Added sugar	0 g	0%
Sodium	14 mg	1%
Potassium	237 mg	5%
Calcium	372 mg	29%
Iron	2.7 mg	15%
Magnesium	58 mg	14%
Phosphorus	287 mg	23%
Zinc	2 mg	18%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	0 g	—

Frequently asked questions

Is firm tofu good for weight loss?: Yes, firm tofu can be beneficial for weight loss. It is a good source of protein (17.3g per 100g) and fiber (2.3g per 100g), which can help you feel full and satisfied with fewer calories (144 per 100g).
Is firm tofu good for diabetes?: Firm tofu is a suitable food for individuals with diabetes. It has no added sugar and provides protein and fiber, which can help manage blood sugar levels. Its low sodium content is also a plus.
Is firm tofu ultra-processed?: No, firm tofu is not ultra-processed. With a NOVA class of 2, it is considered a minimally processed food. This means it has undergone little processing, retaining most of its natural nutritional properties.
Is firm tofu a good source of protein?: Yes, firm tofu is an excellent source of protein, providing 17.3g per 100g. It also offers a healthy fat profile and essential micronutrients like calcium, iron, magnesium, phosphorus, and zinc.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.