Firm tofu is calcium-set soybean curd with 10.9 g protein per 100 g. Its DIAAS matches dairy — a 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) confirmed soy protein matches dairy for muscle outcomes. Firm tofu is the most protein-dense unsweetened soy product. Press before cooking to reach protein-dense bites.
How should I track House Foods Premium Firm Tofu?
House Foods Premium Firm Tofu is a good source of calcium. When tracking House Foods Premium Firm Tofu, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.