Protein
Firm tofu
Nutrition facts
Serving: 1/2 cup (125 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Protein | 21.6 g | |
| Carbs | 3.5 g | |
| Fibre | 2.9 g | 10 % |
| Fat | 10.9 g | 15 % |
| Saturated fat | 1.6 g | 8 % |
| Sodium | 18 mg | 1 % |
| Calcium | 854 mg | 66 % |
| Manganese | 1 mg | 64 % |
| Copper | 0 mg | 52 % |
| Selenium | 22 µg | 40 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The calcium in tofu depends on the coagulant used: prepared with calcium sulfate, as in this table, it contains much more than tofu made with magnesium chloride (nigari); the ingredient list states which one was used.
- The firmer the tofu, the less water it holds, and the more concentrated its protein and minerals are per 100 g compared to silken or soft tofu.
Preparation
Pressing tofu removes water, which concentrates the protein and helps it absorb a marinade, with no meaningful nutrient loss.
To mention to a professional
- Soy is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
- If you have or have had hormone-receptor-positive breast cancer, you may have questions about soy isoflavones; check with your care team about your usual intake.
Sources
- Tofu, raw, firm, prepared with calcium sulfate
- USDA FoodData Central, SR Legacy (Tofu, raw, firm, prepared with calcium sulfate)
- Health Canada, priority food allergens
- Canadian Cancer Society, diet and soy for people who have had breast cancer
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.