Soybean curd
Common food
Photo: Wikipedia
Soybean curd, commonly known as tofu, is a delicate, protein-rich food made from coagulated soy milk pressed into soft white blocks. It has a mild, slightly nutty flavor and a texture that ranges from silky-soft to firm, depending on preparation. With 7.17g of high-quality protein per 100g at only 61 calories, it's a remarkably efficient source of plant-based nutrition.
Calorie split: 43% protein · 7% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it acts as a culinary chameleon, absorbing the flavors of marinades, sauces, and spices while providing a satisfying, protein-packed base. It's also a cornerstone of many Asian cuisines, carrying deep cultural and culinary traditions.
⚠️ Watch-outs & how to enjoy it better
Some find its bland, beany taste unappealing, and it can have a soft texture some dislike. It contains goitrogens, which can interfere with thyroid function in very high amounts, and is a common allergen. To counteract, pair it with iodine-rich foods like seaweed, and always ensure it's part of a varied diet.
Key benefits
- Excellent source of complete plant protein
- Naturally low in calories and cholesterol-free
- Contains all essential amino acids
- Rich in minerals like calcium and manganese
- May support heart health due to isoflavones
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was likely invented in China over 2,000 years ago, possibly by a prince who was trying to create a tofu-like food to honor his mother.
Full nutrition (USDA data · scales with serving)
| Water | 87.3 g |
| Energy | 61.0 kcal |
| Protein | 7.2 g |
| Total lipid (fat) | 3.7 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 |
| 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 |
| 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 |
| 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 |
| 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) | 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 |
| Cholesterol | 0.00 mg |
FAQ
What's the difference between silken and firm tofu?
Silken tofu has a smooth, custard-like texture and is blended into smoothies, dressings, or desserts. Firm or extra-firm tofu is pressed to remove more water, giving it a dense, chewy texture ideal for frying, grilling, or crumbling.
Is tofu a good source of protein?
Yes, tofu is a complete protein, meaning it contains all nine essential amino acids. It provides about 8-10 grams of protein per 100g, making it a staple for vegetarians and vegans.
How should I store tofu?
Unopened, keep it in the refrigerator until the use-by date. Once opened, submerge the unused portion in fresh water in a sealed container, changing the water daily, and use it within 3-5 days.
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 0.61 kcal/g · 47% calories from protein · 0.2 g fiber · 0.7 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.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.