HOUSE FOODS Premium Firm Tofu
Whole food · Legumes and Legume Products
Photo: Wikipedia
House Foods Premium Firm Tofu is a dense, protein-packed soybean curd that holds its shape beautifully when sliced, cubed, or crumbled. Its texture is smooth yet resilient, with a mild, clean flavor that acts as a blank canvas for bold seasonings. With over 10g of protein and less than 1g of carbs per 100g, it's a powerhouse for low-carb and high-protein diets.
Calorie split: 51% protein · 5% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it absorbs marinades and sauces, making it a staple in everything from stir-fries to scrambles. It's also a beloved, affordable protein source in many Asian cuisines, valued for its ability to take on the character of the dish.
⚠️ Watch-outs & how to enjoy it better
Some may find its plain, beany flavor unappealing without proper seasoning or cooking. It contains soy, a common allergen, and is high in oxalates, which may be a concern for individuals prone to certain types of kidney stones. To counteract the flavor, press and marinate it before cooking; to manage oxalate intake, pair with calcium-rich foods and ensure adequate hydration.
Key benefits
- Excellent source of plant-based protein
- Very low in carbohydrates and sugar
- Good source of dietary fiber
- Low in calories
- Versatile base for savory dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu production was likely introduced to Japan by Buddhist monks in the 8th century, and it became a cornerstone of traditional Japanese cuisine, especially in Zen Buddhist vegetarian cooking known as shojin ryori.
Full nutrition (USDA data · scales with serving)
| Water | 82.9 g |
| Energy | 85.0 kcal |
| Energy | 357 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.97 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.40 g |
| Calcium, Ca | 149 mg |
| Iron, Fe | 1.7 mg |
| Sodium, Na | 33.0 mg |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.71 g |
| Fatty acids, total monounsaturated | 0.97 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What is the difference between firm and silken tofu?
Firm tofu (like this) has been pressed to remove water, giving it a dense, sliceable texture ideal for stir-fries, grilling, and baking. Silken tofu is unpressed and has a smooth, custard-like consistency, perfect for blending into smoothies, dips, or creamy sauces.
How do I press tofu to improve its texture?
Wrap the tofu block in paper towels or a clean kitchen towel, place it on a plate, and set a heavy object (like a skillet or cans) on top for 15-30 minutes. This removes excess water, allowing it to crisp up better when cooked and absorb more flavor from marinades.
Is tofu a complete protein?
Yes, tofu is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it an excellent protein source for vegetarians and vegans.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.85 kcal/g · 51% calories from protein · 0.9 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.