Firm Tofu Nutrition Facts for Meal Ingredient Planning

Tofu is not a single uniform product. Firmness, moisture, and preparation can differ, so a useful nutrition card needs more detail than the word tofu alone. This reference describes firm tofu prepared with calcium sulfate, measured uncooked. The portion is 100 grams of the tofu ingredient before additional cooking ingredients or meal components are included. That amount provides approximately 144 calories, 17.3 grams of protein, and 8.7 grams of total fat in the USDA FoodData Central record. All figures come from the same tofu entry and serving basis. Protein and fat are rounded to one decimal place. These values are generic reference estimates and may not match the label on a particular brand or style of tofu. The calcium sulfate description identifies how this tofu was prepared. It does not mean this selected-facts card supplies a calcium amount, and no mineral value should be inferred from the name alone. Similarly, firm and silken are not interchangeable descriptions. A softer tofu with more moisture can have a different composition per gram, while an extra-firm product may also differ from the reference. Read the package before deciding which information to use. When the label describes the specific tofu you bought, it is more directly relevant than a generic entry. Check the serving weight and whether the values apply to the product as sold. If you drain or press the tofu, the amount of retained moisture can change. Keep your measurement and food reference consistent rather than combining an altered weight with an unrelated entry. For a meal, tofu might be baked, added to soup, or cooked in a skillet with vegetables. These are preparation ideas rather than complete recipes with calculated totals. Oil, coatings, sauces, grains, and other ingredients each contribute nutrients. Record the actual ingredient quantities and the finished yield if you want to calculate the complete meal instead of the tofu alone. The uncooked weight on this card is especially important when comparing it with a finished dish. Cooking can change moisture and portion size. A browned cube may also include absorbed oil or a coating. Do not assume that a cup of cooked tofu cubes has the same nutrition as an arbitrary cup measured before cooking. A recipe calculation should follow the ingredients and preparation actually used. The protein figure helps explain tofu's contribution to a meal, but it is not a personal protein prescription. Other meal components, appetite, preferences, and the broader eating pattern remain relevant. A plant-based ingredient does not require exaggerated health claims to be useful in everyday cooking, and the figures do not promise a weight-management result. The practical takeaway is to identify the exact tofu type, confirm the measurement basis, and calculate the rest of the recipe separately. Keeping those details together makes a flexible ingredient easier to use accurately. Source: USDA FoodData Central, tofu, raw, firm, prepared with calcium sulfate, FDC 172475. https://fdc.nal.usda.gov/food-details/172475/nutrients #TofuNutrition #HighProteinMeals #PlantProtein #NutritionFacts