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Firm Tofu

Firm Tofu

Everyday

Firm tofu is a pressed soybean curd with a dense, sliceable texture that holds its shape during cooking, making it ideal for grilling, stir-frying, or baking. This plant-based protein source contains significantly less water than softer tofu varieties, resulting in higher protein concentration per serving while remaining low in fat and carbohydrates. Its neutral flavor readily absorbs marinades and spices, and it provides calcium and iron naturally present in soybeans, enhanced by calcium sulfate often used in coagulation.

Macro Impact

A 1/2 cup serving contains 104 calories, 12g protein, 2g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1/2 cup (125 g)
Amount per serving
Calories104
% Daily Value*
Total Fat5g
7%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat1g
Cholesterol0mg
0%
Sodium25mg
1%
Total Carbohydrate2g
1%
Dietary Fiber1g
4%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0mcg
0%
Calcium189mg
15%
Iron2mg
10%
Potassium188mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
7%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
3 / 23 g
14%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
6%
Omega 6
3 / 19 g
14%
Omega 9
0 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
37%
Leucine
1 / 3 g
30%
Lysine
1 / 2 g
35%
Methionine
0 / 1 g
20%
Phenylalanine
1 / 2 g
30%
Threonine
0 / 1 g
40%
Tryptophan
0 / 0 g
55%
Valine
1 / 2 g
28%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
51 / 400 mcg
13%
Vitamin A
0 / 800 mcg
0%
Vitamin C
1 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
189 / 1k mg
19%
Copper
0 / 1 mg
40%
Iron
2 / 13 mg
13%
Magnesium
124 / 370 mg
33%
Manganese
1 / 2 mg
63%
Phosphorous
256 / 700 mg
37%
Potassium
188 / 3k mg
6%
Selenium
6 / 55 mcg
10%
Sodium
25 / 2.3k mg
1%
Zinc
2 / 10 mg
19%
Chromium
0 / 30 mcg
0%
Molybdenum
85 / 45 mcg
189%
Iodine
3 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
104 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Vitasoy USA, Organic Nasoya Firm Tofu. USDA Standard Reference, Legacy. Food ID 173763.
  2. 2.HOUSE FOODS Premium Firm Tofu. USDA Standard Reference, Legacy. Food ID 173788.
  3. 3.Vitasoy USA Azumaya, Firm Tofu. USDA Standard Reference, Legacy. Food ID 175236.
  4. 4.Tofu (soy bean curd), firm, as purchased. Australian Nutrient Database. Public Food Key F009176.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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