Extra firm tofu has 19 g protein per 100 g – the highest among tofu varieties. Maximum pressing removes moisture and yields a chewy texture ideal for marinating and grilling. Per calorie, it delivers more protein than most plant-based meat alternatives.
How should I track Tofu, extra firm?
Tofu, extra firm is high in calcium. Plant-based foods like Tofu, extra firm 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.
