Tofu, raw, regular, prepared with calcium sulfate
Whole food · Legumes and Legume Products
Photo: Wikipedia
This is a firm, calcium-set block of tofu, boasting a clean, subtly nutty flavor and a dense, satisfying texture that holds its shape beautifully when sliced or cubed. It's a nutritional powerhouse, delivering over 8 grams of complete plant protein and significant calcium per 100g serving, all for a modest 76 calories. Its neutral taste makes it a culinary blank canvas, ready to absorb any marinade or sauce.
Calorie split: 39% protein · 9% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its remarkable versatility—it can be scrambled, fried, baked, or blended into creamy sauces, seamlessly taking on the flavors of any cuisine. It's a beloved staple in many cultures, from a breakfast staple in China to a protein-rich meat substitute in modern Western diets.
⚠️ Watch-outs & how to enjoy it better
Some find its plain, beany flavor unappealing without proper seasoning or marination. It can also be a common allergen (soy), and those with thyroid conditions should consult a doctor, as soy isoflavones may interfere with thyroid hormone absorption. To counteract blandness, marinate it for at least 30 minutes in soy sauce, ginger, and garlic before cooking to deeply infuse flavor and improve texture.
Key benefits
- Excellent source of complete plant-based protein (8g per 100g).
- High in calcium due to calcium sulfate coagulant, supporting bone health.
- Low in calories (76 kcal per 100g) while being nutrient-dense.
- Contains all nine essential amino acids.
- Naturally low in carbohydrates and sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was likely invented in China around 200 BCE, possibly by a chef who accidentally curdled soy milk with a bit of gypsum (calcium sulfate) from a salt well.
Full nutrition (USDA data · scales with serving)
| Water | 84.5 g |
| Energy | 76.0 kcal |
| Energy | 317 kj |
| Protein | 8.1 g |
| Total lipid (fat) | 4.8 g |
| Ash | 0.72 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.62 g |
| Calcium, Ca | 350 mg |
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 121 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.60 mg |
| Selenium, Se | 8.9 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.20 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 28.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, IU | 85.0 iu |
| 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) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.69 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 | 0.51 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.32 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 | 0.12 g |
| Threonine | 0.40 g |
| Isoleucine | 0.43 g |
| Leucine | 0.71 g |
| Lysine | 0.45 g |
| Methionine | 0.11 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.36 g |
| Valine | 0.45 g |
| Arginine | 0.70 g |
| Histidine | 0.22 g |
| Alanine | 0.40 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.38 g |
| Proline | 0.56 g |
| Serine | 0.52 g |
FAQ
What's the difference between regular and firm tofu?
Regular (medium) tofu has a softer, more custard-like texture, ideal for soups, scrambles, and blending. Firm tofu holds its shape better for frying, grilling, and stir-fries.
How do I store tofu?
Keep unopened tofu in the refrigerator. Once opened, store it submerged in water in an airtight container, changing the water daily, for up to a week. It can also be frozen for longer storage, which changes its texture to be chewier.
Is tofu a good source of calcium?
Yes, tofu prepared with calcium sulfate is an excellent source of calcium. A 100g serving can provide around 350mg, which is about 35% of the daily recommended intake for adults.
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 0.76 kcal/g · 43% calories from protein · 0.3 g fiber · 0.6 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: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.