| Nutrient (per 100 g) | Tofu, raw, firm | Tofu, hard, prepared with nigari |
|---|---|---|
| Calories | 144 kcal | 145 kcal |
| Protein | 17.3 g | 12.7 g |
| Carbohydrates | 2.8 g | 4.4 g |
| Fat | 8.7 g | 10 g |
| Fibre | 2.3 g | 0.6 g |
| Sodium | 14 mg | 2 mg |
All values per 100 g. Source: USDA FoodData Central.
Tofu, raw, firm provides 144 kcal per 100 g, with 17.3 g of protein, 2.8 g of carbohydrates and 8.7 g of fat. 0.5 cups of Tofu, raw, firm (126 g) provides about 181 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 144 kcal |
| Protein | 17.3 g |
| Carbohydrates | 2.8 g |
| Fat | 8.7 g |
| Fiber | 2.3 g |
| Sodium | 14 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 0.5 cups | 126 g | 181 kcal |
| 0.25 block | 81 g | 117 kcal |
| 100 g | 100 g | 144 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Tofu, also known as bean curd, is a soy-based food that originated in ancient China over 2,000 years ago. It is made by coagulating soy milk and pressing the resulting curds into solid blocks. Tofu has become a staple in various cuisines around the world, particularly in East Asian dishes. Its versatility allows it to be used in both savory and sweet recipes, making it a popular choice among vegetarians and vegans as a meat substitute.
Nutritionally, firm tofu is an excellent source of protein, containing approximately 17.3 grams per 100 grams, making it an ideal choice for muscle building and repair. It is low in carbohydrates and contains healthy fats, primarily unsaturated fats. Additionally, tofu is rich in essential minerals such as iron and calcium, and it provides a small amount of fiber. Its subtle flavor allows it to absorb spices and marinades well, enhancing the taste of various dishes, from stir-fries to salads.
Tofu, raw, firm contains approximately 144 calories per 100 grams, making it a low-calorie protein source ideal for various diets.
Yes, Tofu, raw, firm is considered healthy due to its high protein content, low saturated fat, and beneficial nutrients such as calcium and iron, making it an excellent choice for vegetarians and those looking to reduce meat consumption.
Tofu should be stored in the refrigerator in its original packaging or submerged in water to maintain freshness. Change the water daily and consume it within 5-7 days after opening.
Eating Tofu, raw, firm provides numerous health benefits, including being a great protein source, supporting bone health due to its calcium content, and potentially reducing the risk of heart disease and certain cancers.
A recommended daily serving of Tofu, raw, firm is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.
0.5 cups of Tofu, raw, firm (126 g) has about 181 kcal — 21.8 g protein, 3.5 g carbohydrates and 11 g fat (calculated from the USDA values per 100 g).
0.25 block of Tofu, raw, firm (81 g) has about 117 kcal — 14 g protein, 2.3 g carbohydrates and 7 g fat (calculated from the USDA values per 100 g).