Tofu firm scores very well at 85/100, primarily due to its high protein content and favorable micronutrient profile, making it a highly nutritious plant-based food.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Tofu firm contains 144 kcal per 100 g.
Tofu firm contains 17.3 g of protein per 100 g.
Tofu firm contains 2.3 g of fiber per 100 g.
Tofu firm contains 8.7 g of total fat per 100 g (1.3 g saturated).
Tofu firm contains 0 g of added sugar per 100 g.
Tofu firm provides 14 mg of sodium per 100 g.
Tofu firm provides 372 mg of calcium per 100 g.
Tofu firm provides 237 mg of potassium per 100 g.
Tofu firm scores 85/100 on FoodScore (very good).
Tofu firm is classified as NOVA 2 (processed culinary ingredient).
Tofu provides 17.3g of protein per 100g, contributing significantly to daily protein needs.
It is an excellent source of calcium, offering 29% of the Daily Value per 100g serving.
With only 14mg of sodium per 100g, tofu is a low-sodium food choice.
Tofu is minimally processed, classified as NOVA class 2, indicating it's a culinary ingredient.
Its healthy fat profile, with only 1.3g of saturated fat per 100g, contributes to its high score.
Scores +15 points above the legume category average (70/100 across 46 foods).
Tofu firm achieves a very good FoodScore of 85/100, largely driven by its strong nutritional profile. A significant bonus comes from its high protein content, providing 17.3g per 100g, which earns 10 points. It also receives a substantial 10-point bonus for its rich micronutrient density, particularly for calcium (372mg, 29% DV), iron (2.7mg, 15% DV), magnesium (58mg, 14% DV), and zinc (2mg, 18% DV). The healthy fat profile, with only 1.3g of saturated fat and no trans fat, adds another 10 points. As a minimally processed food (NOVA class 2), it gains 8 points, reflecting its status as a basic culinary ingredient. A smaller bonus of 1 point is awarded for its 2.3g of fiber. While these bonuses are significant, a 4-point reduction is applied due to the bonus cap, which limits the total bonus points. Tofu incurs no penalties for added sugar, sodium, or unhealthy fats, further solidifying its high score. To score even higher, tofu would need to provide more diverse micronutrients or a higher fiber content.
Health benefits
What the nutrients in tofu firm actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Tofu is an excellent source of plant-based protein, crucial for muscle maintenance, growth, and repair. With 17.3g of protein per 100g, it provides a substantial amount that can help meet daily protein requirements, especially for those following vegetarian or vegan diets. Dietary guidelines emphasize adequate protein intake for all adults, and tofu offers a complete protein profile, containing all essential amino acids. Including tofu in meals can support post-exercise recovery and overall muscle integrity, making it a valuable food for active individuals.
Contributes to Bone Strength
Tofu is notably rich in calcium, a mineral vital for strong bones and teeth. A 100g serving provides 372mg of calcium, which is 29% of the Daily Value, making it a significant contributor to bone mineral density. It also contains magnesium (58mg, 14% DV), another mineral important for bone health and calcium absorption. Regular consumption of calcium-rich foods like tofu can help reduce the risk of osteoporosis and support skeletal integrity throughout life. It is a particularly important source for individuals who do not consume dairy products.
Aids in Iron Intake
Tofu provides a good amount of iron, an essential mineral involved in oxygen transport and energy production. A 100g serving contains 2.7mg of iron, which is 15% of the Daily Value. While plant-based iron (non-heme iron) is not absorbed as readily as heme iron from animal sources, its absorption can be enhanced by consuming it with vitamin C-rich foods. Adequate iron intake is crucial for preventing iron-deficiency anemia and supporting overall energy levels. Tofu is a valuable iron source for vegetarians and vegans.
Promotes Heart Health
Tofu can contribute to cardiovascular health due to its favorable fat profile and low sodium content. It contains only 1.3g of saturated fat per 100g and no trans fat, aligning with dietary recommendations to limit unhealthy fats for heart protection. Furthermore, its minimal sodium content (14mg per 100g) helps manage blood pressure, a key factor in heart disease prevention. The plant-based nature of tofu, free from dietary cholesterol, also supports a heart-healthy eating pattern, as emphasized by major health organizations.
Tofu firm scores very well at 85/100, primarily due to its high protein content and favorable micronutrient profile, making it a highly nutritious plant-based food.
How to eat it
Tofu firm is a versatile plant-based protein widely used in American diets as a meat substitute or a foundational ingredient. Its neutral flavor allows it to absorb the tastes of marinades and sauces, making it adaptable to various cuisines. Typically, it's pressed to remove excess water before cooking, which improves its texture. A common serving size is about 1/2 cup, or 100g, providing a substantial amount of protein and micronutrients.
For best texture, press firm tofu for at least 30 minutes to remove excess water before marinating or cooking.
Marinate tofu in flavorful sauces for at least 20 minutes to allow it to absorb seasonings, enhancing its taste in dishes like stir-fries or baked preparations.
Incorporate cubed or crumbled tofu into stir-fries, curries, scrambles, or salads for an easy protein boost.
Bake or pan-fry tofu until golden brown for a crispier texture that holds up well in sandwiches or as a main dish.
Store unused tofu in an airtight container covered with fresh water in the refrigerator, changing the water daily, to maintain freshness for up to a week.
Things to keep in mind
For most individuals, firm tofu is a safe and healthy food. However, individuals with a soy allergy should avoid tofu, as it is made from soybeans. Symptoms can range from mild digestive upset to severe allergic reactions. Some people may experience mild digestive discomfort like bloating or gas due to the oligosaccharides present in soy, which are a type of FODMAP. This is generally dose-dependent. There are no widely documented significant interactions with medications or specific populations that need to avoid tofu at normal serving sizes, beyond those with soy allergies.
Reader questions
Is firm tofu healthy?
Yes, firm tofu is considered very healthy, scoring 85/100 on FoodScore. It's an excellent source of plant-based protein (17.3g per 100g) and rich in essential minerals like calcium (29% DV), iron (15% DV), and magnesium (14% DV). Its low saturated fat and sodium content further contribute to its nutritional value.
Is firm tofu good for weight loss?
Firm tofu can be beneficial for weight loss. Its high protein content (17.3g per 100g) helps promote satiety, keeping you feeling full longer and potentially reducing overall calorie intake. It's also relatively low in calories (144 per 100g) for its nutrient density, making it a good choice for calorie-controlled diets.
Is firm tofu ultra-processed?
No, firm tofu is not considered ultra-processed. It is classified as a NOVA class 2 food, meaning it is a minimally processed culinary ingredient. Its production involves simple processes like soaking, grinding, and coagulating soybeans, which is far less extensive than the processing of ultra-processed foods.
How should I prepare firm tofu to make it taste good?
To enhance its flavor, press firm tofu to remove excess water, then marinate it in a flavorful sauce for at least 20 minutes. Tofu readily absorbs marinades, making it very versatile. You can then bake, pan-fry, grill, or scramble it until it's golden brown and has a pleasant texture.
What can I use as a substitute for firm tofu?
If you need a substitute for firm tofu, tempeh is a good option, offering a similar plant-based protein and firm texture, though with a stronger, nuttier flavor. Other alternatives for protein in recipes include seitan, chickpeas, or various beans, depending on the desired texture and dish.
Does firm tofu contain all essential amino acids?
Yes, firm tofu is considered a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it a valuable protein source, especially for individuals following vegetarian or vegan diets, ensuring they get a full spectrum of amino acids.
Is firm tofu good for bone health?
Absolutely. Firm tofu is an excellent source of calcium, providing 372mg (29% DV) per 100g, which is crucial for maintaining strong bones and teeth. It also contains magnesium, another mineral that plays a role in bone density. Regular consumption can support skeletal health.