Tofu, raw, firm, prepared with calcium sulfate
Whole food · Legumes and Legume Products
Photo: Wikipedia
Firm tofu, set with calcium sulfate, is a resilient, protein-packed soy curd with a mild, nutty flavor and a satisfyingly dense, chewy texture that holds its shape during cooking. It is a nutritional powerhouse, delivering a substantial 17.27g of protein and a significant calcium boost per 100g serving, making it a staple for plant-based diets. Its neutral taste acts as a perfect canvas for absorbing bold marinades, spices, and sauces.
Calorie split: 44% protein · 7% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and ability to absorb flavors like a sponge, making it a blank canvas for countless cuisines. Its firm, meaty texture provides a satisfying bite in stir-fries, grills, and scrambles, appealing to both vegetarians and omnivores seeking a hearty protein source.
⚠️ Watch-outs & how to enjoy it better
Some find its raw, beany flavor unappealing and its texture can be spongy or bland without proper preparation. To counteract this, always press it to remove excess water before cooking, and marinate it for at least 30 minutes to infuse flavor. For those sensitive to soy, it is a common allergen, so caution is advised.
Key benefits
- Excellent source of complete plant protein (17.27g per 100g)
- Significant calcium content due to calcium sulfate coagulant
- Low in carbohydrates and sugar, suitable for low-carb diets
- Good source of dietary fiber (2.3g per 100g)
- Versatile ingredient for both savory and sweet dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was likely invented in China over 2,000 years ago, and legend has it it was discovered by a prince who accidentally curdled soy milk with a mineral-rich salt.
Full nutrition (USDA data · scales with serving)
| Water | 69.8 g |
| Energy | 144 kcal |
| Energy | 603 kj |
| Protein | 17.3 g |
| Total lipid (fat) | 8.7 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 2.8 g |
| Fiber, total dietary | 2.3 g |
| Calcium, Ca | 683 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 58.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 14.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.38 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 17.4 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.38 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 166 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.93 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.9 g |
| Fatty acids, total polyunsaturated | 4.9 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.58 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.79 g |
| Isoleucine | 0.85 g |
| Leucine | 1.4 g |
| Lysine | 0.88 g |
| Methionine | 0.21 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.83 g |
| Tyrosine | 0.70 g |
| Valine | 0.87 g |
| Arginine | 1.4 g |
| Histidine | 0.43 g |
| Alanine | 0.77 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.73 g |
| Proline | 1.1 g |
| Serine | 1.0 g |
FAQ
How do I press tofu to remove water?
Wrap the block in a clean kitchen towel or paper towels, place it on a plate, and set a heavy object (like a cast-iron skillet or books) on top for 15-30 minutes. This removes excess moisture, allowing it to crisp up and absorb marinades better.
Is tofu a complete protein?
Yes, tofu is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own, making it an excellent protein source for vegetarians and vegans.
What does 'prepared with calcium sulfate' mean?
Calcium sulfate (gypsum) is a coagulant used to set the soy milk into curds. It also significantly boosts the tofu's calcium content, making it a good source of this mineral for bone health.
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 1.44 kcal/g · 48% calories from protein · 2.3 g fiber · 0.0 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: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.