Vitasoy USA, Organic Nasoya Extra Firm Tofu
Whole food · Legumes and Legume Products
Photo: Wikipedia
This is a dense, high-protein tofu with a remarkably firm, almost meaty texture that holds its shape beautifully under high heat. Its neutral, clean soy flavor acts as a blank canvas, readily absorbing marinades and sauces. Nutritionally, it's a powerhouse, delivering over 10 grams of complete plant protein per 100 grams with minimal carbohydrates.
Calorie split: 41% protein · 11% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and structural integrity—it can be crumbled for scrambles, cubed for curries, or sliced for sandwiches without falling apart. Its ability to take on the flavor of any sauce or spice makes it a beloved staple in both traditional and modern plant-based cooking.
⚠️ Watch-outs & how to enjoy it better
Some may find its dense texture less appealing than softer tofu varieties, and it can be bland without proper seasoning. Those watching their intake of certain compounds like oxalates should be mindful, as soy contains them. To counteract, always press and marinate it to enhance flavor, and pair it with vitamin C-rich foods (like bell peppers or broccoli) to improve mineral absorption.
Key benefits
- Excellent source of complete plant protein
- Very low in carbohydrates and sugar
- High in firm texture for grilling, frying, and crumbling
- Good source of calcium if set with calcium sulfate
- Contains all essential amino acids
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Extra firm tofu is often pressed with more weight during production, which expels more whey and results in its signature dense, low-moisture texture that's ideal for high-heat cooking methods like deep-frying.
Full nutrition (USDA data · scales with serving)
| Water | 80.9 g |
| Energy | 98.0 kcal |
| Energy | 412 kj |
| Protein | 10.1 g |
| Total lipid (fat) | 5.2 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 2.6 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.40 g |
| Calcium, Ca | 77.0 mg |
| Iron, Fe | 1.6 mg |
| Sodium, Na | 4.0 mg |
| Vitamin A, RAE | 2.0 ug |
| Vitamin A, IU | 37.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.70 g |
| Fatty acids, total monounsaturated | 1.4 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do I get the water out of extra firm tofu?
Press it! Wrap the block in clean towels or paper towels, place it on a plate, and put a heavy object (like a cast-iron skillet or books) on top for 15-30 minutes. This removes excess moisture for better texture and flavor absorption.
Can I eat this tofu raw?
Yes, it's pre-cooked during production and safe to eat straight from the package. However, its flavor and texture are significantly improved by cooking, marinating, or pressing.
Why does my tofu stick to the pan?
Ensure your pan and oil are properly preheated before adding the tofu. Use a non-stick or well-seasoned cast-iron skillet, and avoid moving the pieces until they've developed a golden crust.
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 0.98 kcal/g · 41% calories from protein · 1.3 g fiber · 0.4 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.