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
Tofu (Firm)
Tofu (Firm) 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, Tofu (Firm) 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. Averaged from verified sources.
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
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Recipes featuring Tofu (Firm)
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Frequently asked
Q.01Is Tofu (Firm) healthy?
Yes, Tofu (Firm) 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 Tofu (Firm)?
Tofu (Firm) is NOVA 3 - Processed.
Q.05Is Tofu (Firm) gluten free?
Yes, Tofu (Firm) is gluten free.
Q.02What are the macros in Tofu (Firm)?
100g of Tofu (Firm) contains 144 kcal, 15.5g protein, 1.9g carbohydrates, 8g fat, and 1.2g fiber.
Q.04Is Tofu (Firm) vegan?
Yes, Tofu (Firm) is vegan.
Q.06Is Tofu (Firm) lactose free?
Yes, Tofu (Firm) is lactose free.
KinomeOther Refrigerated