Firm tofu has 17 g protein and 9 g fat per 100 g. Pressing removes water and concentrates nutrients versus silken varieties. Its dense texture holds shape in stir-fries, grilling, and scrambles – making it the most versatile tofu for cooking.
How should I track Tofu, firm?
Tofu, firm is high in calcium. Plant-based foods like Tofu, 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.
