Soybean curd cheese
Common food
Photo: Wikipedia
Soybean curd cheese, often called tofu cheese, is a firm, pressed tofu product with a dense, slightly chewy texture that absorbs flavors beautifully. It offers a mild, creamy taste with a subtle nutty undertone, making it a versatile protein source. With 12.5g of protein per 100g, it's a plant-based powerhouse for muscle maintenance.
Calorie split: 33% protein · 18% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it can be grilled, fried, crumbled into salads, or used in place of cheese in many dishes. Its ability to absorb marinades and sauces makes it a staple in both traditional and modern plant-based cooking.
⚠️ Watch-outs & how to enjoy it better
As a soy product, it's a common allergen and may contain anti-nutrients like phytates that can reduce mineral absorption. To counteract this, pair it with vitamin C-rich foods (like bell peppers or tomatoes) to boost iron uptake, and consider soaking or cooking it thoroughly. For those watching sodium, check labels as some varieties can be high in salt.
Key benefits
- High-quality plant protein for muscle repair
- Low in calories (151 kcal/100g) for weight management
- Contains iron and calcium from soy
- Cholesterol-free and low in saturated fat
- Good source of isoflavones, which may support bone health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The earliest known tofu production dates back to the Han Dynasty in China over 2,000 years ago, where it was initially called 'doufu' and considered a delicacy for the imperial court.
Full nutrition (USDA data · scales with serving)
| Water | 70.9 g |
| Energy | 151 kcal |
| Protein | 12.5 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 6.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 188 mg |
| Iron, Fe | 5.6 mg |
| Magnesium, Mg | 228 mg |
| Phosphorus, P | 222 mg |
| Potassium, K | 199 mg |
| Sodium, Na | 20.0 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.38 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.50 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 62.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.02 g |
| SFA 16:0 | 0.86 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.6 g |
| PUFA 18:2 | 4.0 g |
| PUFA 18:3 | 0.54 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
Is soybean curd cheese the same as tofu?
Yes, it's a type of tofu, specifically a firmer, pressed variety that has had more whey pressed out, giving it a denser texture similar to cheese.
How do I store it to keep it fresh?
Keep it submerged in fresh water in a sealed container in the refrigerator, changing the water daily. It will last for about a week this way.
Can I eat it raw?
While safe to eat raw, it's most flavorful and enjoyable when cooked. Cooking improves its texture and allows it to absorb seasonings better.
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 1.51 kcal/g · 33% calories from protein · 0.0 g fiber · 1.6 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: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.