Food guide

Firm Tofu

Firm Tofu is a common pulse or soy food: affordable protein and fibre.

LegumesPlant-BasedProtein-Rich

Firm Tofu, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of firm tofu, raw for fair comparison. Typical serving: 100 g raw — 144 kcal per 100 g serving.

Nutrition information for Firm Tofu
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	144 kcal	144 kcal	100 kcal
Protein	17.3 g	17.3 g	12 g
Carbohydrate	2.8 g	2.8 g	1.9 g
Fat	8.7 g	8.7 g	6 g
Fibre	2.3 g	2.3 g	1.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of firm tofu, with a typical serving and FDA Daily Value for adults.

Micronutrients for Firm Tofu
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	49.8 µg	49.8 µg	6%
Vitamin C	0.2 mg	0.2 mg	<1%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.16 mg	0.16 mg	13%
Riboflavin	0.1 mg	0.1 mg	8%
Niacin	0.38 mg	0.38 mg	2%
Vitamin B6	0.092 mg	0.092 mg	5%
Folate	29 µg	29 µg	7%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.13 mg	0.13 mg	3%
Minerals
Calcium	683 mg	683 mg	53%
Iron	2.7 mg	2.7 mg	15%
Magnesium	58 mg	58 mg	14%
Phosphorus	190 mg	190 mg	15%
Potassium	237 mg	237 mg	5%
Sodium	14 mg	14 mg	<1%
Zinc	1.6 mg	1.6 mg	15%
Selenium	17.4 µg	17.4 µg	32%
Copper	0.38 mg	0.38 mg	42%
Manganese	1.2 mg	1.2 mg	52%

Source: USDA FoodData Central — Tofu, raw, firm, prepared with calcium sulfate

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat firm tofu?

A concentrated protein food for the calories it costs.
Firm Tofu is a common pulse or soy food: affordable protein and fibre.

How to include it

Simmer until tender and season well; tinned versions only need rinsing.
Typical pairing ideas: Rice, Onion, Tomato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.