Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Soft tofu is a delicate, custard-like soybean curd with a silky, almost pudding-like texture that melts on the tongue. Set with calcium sulfate and nigari (magnesium chloride), it has a clean, mild flavor with a subtle beaniness and no bitterness. It is an exceptional source of plant-based protein, offering over 7 grams per 100 grams with minimal calories and fat.
💚 Why it's loved
People love soft tofu for its incredibly smooth, creamy texture that acts as a blank canvas for both sweet and savory flavors, absorbing sauces and seasonings beautifully. It is a staple in East Asian cuisines, valued for its versatility in everything from silky soups to blended desserts.
⚠️ Watch-outs & how to enjoy it better
Some find its soft, watery texture unappealing or bland on its own. Those with soy allergies must avoid it, and individuals on low-oxalate diets should be aware that soy contains oxalates. To enhance flavor and texture, it can be pan-fried until golden or blended with strong seasonings like miso, ginger, or garlic to create a more robust dish.
Key benefits
- High in plant-based protein for muscle maintenance
- Low in calories, making it ideal for weight management
- Good source of calcium and magnesium from coagulants
- Contains isoflavones, which may support heart health
- Naturally low in carbohydrates and sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The coagulant nigari, derived from seawater, is what gives soft tofu its distinctively tender, custard-like consistency, and it is also a traditional folk remedy in some cultures.
Full nutrition (scales with serving)
| Water | 87.3 g |
| Energy | 61.0 kcal |
| Energy | 253 kj |
| Protein | 7.2 g |
| Total lipid (fat) | 3.7 g |
| Ash | 0.70 g |
| Carbohydrate, by difference | 1.2 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.70 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 92.0 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.64 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.39 mg |
| Selenium, Se | 8.9 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.54 mg |
| Pantothenic acid | 0.05 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 44.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 44.0 ug |
| Choline, total | 27.4 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.53 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.39 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.81 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.80 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.27 g |
| Isoleucine | 0.32 g |
| Leucine | 0.50 g |
| Lysine | 0.43 g |
| Methionine | 0.08 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.44 g |
| Histidine | 0.19 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.72 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.26 g |
| Proline | 0.35 g |
| Serine | 0.31 g |
FAQ
What is the difference between soft tofu and silken tofu?
Soft tofu and silken tofu are often used interchangeably, but silken tofu is typically made without pressing, resulting in a smoother, more custard-like texture. Soft tofu is slightly firmer but still very tender.
Can soft tofu be used in baking?
Yes, soft tofu is excellent in baking as a substitute for eggs or dairy, adding moisture and a creamy texture to cakes, muffins, and puddings.
How should soft tofu be stored?
Store unopened soft tofu in the refrigerator. Once opened, keep it in a container with water, changing the water daily, and use within 3-5 days.