Vitasoy USA, Nasoya Lite Firm Tofu
Whole food · Legumes and Legume Products
Photo: Wikipedia
Vitasoy USA's Nasoya Lite Firm Tofu is a low-calorie, high-protein staple with a dense, slightly chewy texture that holds its shape beautifully in stir-fries and scrambles. Its mild, clean flavor acts as a blank canvas, absorbing marinades and sauces with ease. Nutritionally, it packs over 8 grams of protein per 100 grams for just 54 calories, making it a powerhouse for plant-based diets.
Calorie split: 62% protein · 10% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it can be crispy when pan-fried, creamy when blended, or savory when baked, fitting seamlessly into everything from breakfast scrambles to desserts. It's a foundational ingredient in many Asian cuisines and a go-to for anyone seeking a quick, protein-rich meal.
⚠️ Watch-outs & how to enjoy it better
Some may find its texture too spongy or bland if not properly seasoned or cooked. It contains soy, a common allergen, and goitrogens which can interfere with thyroid function in very high amounts for sensitive individuals. To counteract, always press and marinate tofu to enhance flavor and texture, and those with thyroid concerns can balance their diet with iodine-rich foods like seaweed.
Key benefits
- Excellent source of complete plant protein
- Very low in calories and fat
- Contains all nine essential amino acids
- Good source of iron and calcium (when calcium-set)
- Naturally cholesterol-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was reportedly invented in China over 2,000 years ago, and legend says it was discovered when a cook accidentally curdled soy milk with nigari, a mineral-rich salt from seawater.
Full nutrition (USDA data · scales with serving)
| Water | 87.1 g |
| Energy | 54.0 kcal |
| Energy | 225 kj |
| Protein | 8.3 g |
| Total lipid (fat) | 1.7 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 1.3 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 184 mg |
| Iron, Fe | 1.6 mg |
| Phosphorus, P | 181 mg |
| Sodium, Na | 34.0 mg |
| Vitamin B-12 | 2.4 ug |
| Vitamin A, RAE | 95.0 ug |
| Vitamin A, IU | 1902 iu |
| Vitamin E (alpha-tocopherol) | 5.2 mg |
| Vitamin D (D2 + D3), International Units | 157 iu |
| Vitamin D (D2 + D3) | 3.9 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.20 g |
| Fatty acids, total monounsaturated | 0.30 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do I get the water out of tofu?
Press it! Wrap the block in paper towels or a clean kitchen towel, place it on a plate, and put something heavy like a cast-iron skillet or a few books on top for 15-30 minutes. This helps it absorb flavors and get crispy.
Why is my tofu rubbery?
Overcooking or not pressing it first can lead to a rubbery texture. For stir-fries, cook until just golden. For a meatier chew, try freezing the tofu block (in its package), thawing it, and then pressing—this changes the internal structure.
Is this tofu gluten-free?
While tofu itself is naturally gluten-free, always check the ingredient list for additives or flavorings. Pure tofu like this Nasoya product is typically gluten-free, but cross-contamination is possible in facilities that process wheat.
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 0.54 kcal/g · 61% calories from protein · 0.6 g fiber · 0.2 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.