Koyadofu has 477 kcal and 52.5 g protein per 100 g. This dried-frozen tofu is one of the most protein-dense plant foods — the freeze-drying process concentrates the protein to ~50 g per 100 g, rivaling whey powder. Rehydrate in dashi or stock before cooking.
How should I track Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) is high in iron. Plant-based foods like Tofu, dried-frozen (koyadofu) often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
