Vitasoy USA, Organic Nasoya Firm Tofu
Whole food · Legumes and Legume Products
Photo: Wikipedia
This is a firm, organic tofu made from whole soybeans, offering a dense, slightly springy texture that holds its shape beautifully when sliced, cubed, or crumbled. It has a mild, clean, and subtly nutty flavor that acts as a blank canvas for marinades and sauces. Nutritionally, it's a standout plant-based protein source, packing nearly 9 grams of protein per 100-gram serving with minimal carbohydrates.
Calorie split: 42% protein · 11% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it absorbs flavors like a sponge and can be grilled, fried, baked, or scrambled into countless dishes. Its firm texture makes it a satisfying meat substitute in stir-fries, curries, and sandwiches, appealing to both vegetarians and omnivores looking for a lighter protein option.
⚠️ Watch-outs & how to enjoy it better
Some may find its texture too dense or its flavor too bland if not properly seasoned or cooked. Those with soy allergies must avoid it entirely, and individuals monitoring thyroid function or with specific hormone-sensitive conditions may wish to consult a healthcare provider about soy intake. To counteract blandness, always press and marinate it for at least 30 minutes, and use high-heat cooking methods like pan-frying or baking to develop a crispy exterior.
Key benefits
- Excellent source of complete plant-based protein
- Low in net carbohydrates and sugar
- Good source of essential minerals like calcium and iron
- Versatile base for both savory and sweet dishes
- Organic and non-GMO soy source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was invented in China over 2,000 years ago, likely by a cook who accidentally curdled soy milk with nigari, a natural mineral salt from seawater.
Full nutrition (USDA data · scales with serving)
| Water | 83.4 g |
| Energy | 84.0 kcal |
| Energy | 353 kj |
| Protein | 8.9 g |
| Total lipid (fat) | 4.4 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 2.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.30 g |
| Calcium, Ca | 125 mg |
| Iron, Fe | 1.2 mg |
| Sodium, Na | 4.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.50 g |
| Fatty acids, total monounsaturated | 1.2 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What's the difference between firm and extra-firm tofu?
Firm tofu has a slightly higher water content, making it better for crumbling, pan-frying, or adding to soups. Extra-firm tofu is denser and drier, ideal for grilling, baking, or deep-frying where you want maximum chew and shape retention.
Do I need to press this tofu before cooking?
For this firm variety, pressing for 15-30 minutes under a heavy pan is highly recommended. It removes excess water, allowing the tofu to crisp up better and absorb marinades more effectively.
Is this tofu a good source of calcium?
Yes, if it's set with calcium sulfate (check the ingredients). This brand typically is, providing about 20-30% of the daily value for calcium per serving, supporting bone health.
Weight-loss friendliness (composite index)
Energy density 0.84 kcal/g · 42% calories from protein · 0.8 g fiber · 0.3 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.