Silken tofu has a softer curd with 7 g protein per 100 g. Less protein-dense than firm but still top-tier plant protein. A 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) confirmed soy matches dairy for muscle outcomes. Used in smoothies, desserts, and Asian soups where firm tofu would feel wrong. Weigh the block before adding to recipes.
How should I track Mori-Nu, Tofu, silken, lite extra firm?
When tracking Mori-Nu, Tofu, silken, lite extra firm, 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.