NutriSeek

Legumes

Tofu (Firm)

Rich in CalciumRich in CopperRich in Selenium

Overview

Why eat firm tofu?

Firm tofu is a compact source of complete plant protein, with 21.76 g in a half-cup serving, plus a striking amount of calcium from the calcium sulfate used to set it. It is naturally low in sodium and carbohydrates, and its mild flavor takes on whatever seasoning or sauce you cook it with.

Good to know: Tofu itself is very low in sodium at 14 mg per 100 g, so most of the salt in a tofu dish comes from the marinade or sauce you add.

  1. Complete plant protein

    A half-cup serving delivers 21.76 g of protein (44% DV), supplying all the essential amino acids needed to build and maintain muscle and other tissue.

  2. Remarkable calcium content

    Set with calcium sulfate, this tofu provides 683 mg of calcium per 100 g, 53% of the Daily Value, supporting bone strength and normal nerve and muscle function.

  3. Minerals for energy and defense

    Per 100 g it supplies 32% DV selenium, 42% DV copper, 15% DV iron and 14% DV each of magnesium and zinc, minerals that support antioxidant enzymes and oxygen transport.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in firm tofu?

Calories

144kcal

Protein

17g

Carbs

2.8g

Fat

8.7g

Fiber

2.3g

Minerals

  • Calcium683 mg53%
  • Iron2.7 mg15%
  • Magnesium58 mg14%
  • Phosphorus190 mg15%
  • Potassium237 mg5%
  • Sodium14 mg1%
  • Zinc1.6 mg14%
  • Copper0.38 mg42%
  • Selenium17 µg32%

Vitamins

  • Vitamin C0.2 mg0%
  • Thiamin (B1)0.16 mg13%
  • Riboflavin (B2)0.1 mg8%
  • Niacin (B3)0.38 mg2%
  • Vitamin B60.09 mg5%
  • Folate29 µg7%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Ask NutriSeek

Questions about tofu (firm)

What are the health benefits of tofu?How much tofu should I eat per day?

Keep exploring

More Legumes

Lentils

Lentils

Rich in Folate & Fiber

Chickpeas

Chickpeas

Rich in Folate & Copper

Black Beans

Black Beans

Rich in Folate & Fiber

Kidney Beans

Kidney Beans

Rich in Folate & Copper

Source: USDA FoodData Central, “Tofu, raw, firm, prepared with calcium sulfate” (SR Legacy, FDC ID 172475).View the USDA record ↗ (opens in a new tab).