Overview
Classic Japanese firm tofu rich in plant protein and calcium; versatile for soups, stir-fries, and salads
- Standard portion: 100 g
- Approx. 73 kcal per serving
Food noteShow details
- Tip: press for 10–20 min to remove excess water
- Cube gently to avoid crumbling
- Quick pan-sear builds flavor while keeping calories low.
Serving guidanceShow details
Best with
- Miso soup (classic)
- Mapo tofu (protein meal)
- Ginger-soy stir-fry (quick)
- Tofu salad with sesame (goma)
- Kimchi topping (probiotic combo)
Use caution with
- Deep-fried repeatedly (oil uptake)
- Heavy cream sauces (calorie dense)
- Excess soy sauce (sodium)
Pros & consShow details
Pros
- Plant protein source
- Calcium & magnesium rich
- Versatile & budget friendly
Cons
- Watery if not pressed
- Can taste bland without seasoning
- Contains soy allergens
Calorie comparisonShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 73 kcal | 6.7 g | 0.8 g | 4.5 g |
Per 50 g50 g | 36.5 kcal | 3.35 g | 0.4 g | 2.25 g |
Per 100 g100 g | 73 kcal | 6.7 g | 0.8 g | 4.5 g |
Per 150 g150 g | 110 kcal | 10.05 g | 1.2 g | 6.75 g |
Per 200 g200 g | 146 kcal | 13.4 g | 1.6 g | 9 g |
Per 250 g250 g | 183 kcal | 16.75 g | 2 g | 11.25 g |
