Calories
144 kcal
7% of Daily kcal · low-calorie
Protein
16 g
31% RDI
Fat
8 g
1.2g sat fat
Carbs
1.9 g
1% RDI
Sugar
0.6 g
1% RDI
Fiber
1.2 g
4% RDI
Salt
0 g
0% RDI
Firm Tofu (Steamed or Boiled)
Firm Tofu (Steamed or Boiled) is a versatile soy-based food common in East Asian and vegetarian cuisines, used grilled, pan-fried, baked or added to stir-fries and salads. It’s prized for its firm texture that holds up well to marinating and high-heat cooking. Nutritionally, Firm Tofu (Steamed or Boiled) is a concentrated plant protein source, providing about 15.5g of protein per 100g while remaining low in carbohydrates; it also supplies readily absorbable minerals such as calcium. Its fat is mostly unsaturated, making it a useful ingredient for adding protein and texture without the saturated fat found in many animal steaks. From a health perspective, firm tofu delivers a high-quality amino acid profile and is quite filling, making it a popular meat alternative for satiety and muscle maintenance; it also contributes useful minerals like calcium and trace copper and manganese.
Vegan · Lactose free · Gluten free · Processed · ~1.20€/100g
Kinome Health Grade
A+
Excellent
-
Nutrition
Macronutrients per selected portion. Derived from Tofu (Firm).
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
A+ · 8.6 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Recipes featuring Firm Tofu (Steamed or Boiled)
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Frequently asked
Q.01Is Firm Tofu (Steamed or Boiled) healthy?
Yes, Firm Tofu (Steamed or Boiled) is very healthy with a Health Grade of A+. It is high in protein with 15.5g per 100g.
Q.03What NOVA processing level is Firm Tofu (Steamed or Boiled)?
Firm Tofu (Steamed or Boiled) is NOVA 3 - Processed.
Q.05Is Firm Tofu (Steamed or Boiled) gluten free?
Yes, Firm Tofu (Steamed or Boiled) is gluten free.
Q.02What are the macros in Firm Tofu (Steamed or Boiled)?
100g of Firm Tofu (Steamed or Boiled) contains 144 kcal, 15.5g protein, 1.9g carbohydrates, 8g fat, and 1.2g fiber.
Q.04Is Firm Tofu (Steamed or Boiled) vegan?
Yes, Firm Tofu (Steamed or Boiled) is vegan.
Q.06Is Firm Tofu (Steamed or Boiled) lactose free?
Yes, Firm Tofu (Steamed or Boiled) is lactose free.
KinomeOther Refrigerated