Soybean, curd cheese
FDC 169083cup (225 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 87 · +24 vs Legumes & beans medianA fermented soy product with a name that echoes dairy cheese, this soybean curd scores 87 of 100, a Strong result ranking 8 of 60 in Legumes & beans, clear of the category median. Magnesium leads at 54% DV, with iron close behind at 31% DV.
It's used the way a firm cheese might be, sliced, crumbled into stir-fries, or eaten as a savory side, with a cup serving of 225 g as the reference amount. No limiting nutrient is flagged here, and with fat as its leading macro rather than protein or carbohydrate, it sits apart from most other legume-based foods on this list.
See how this score is calculated, build a plate around soybean, curd cheese, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | 8% |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 6.9 g | 3% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.6 g | |
| Protein | 13 g | 25% |
| Potassium | 199 mg | 4% |
| Calcium | 188 mg | 14% |
| Iron | 5.6 mg | 31% |
| Magnesium | 228 mg | 54% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | 17% |
| Total fat | 18 g | 23% |
| Saturated fat | 2.6 g | 13% |
| Cholesterol | 0 mg | 0% |
| Sodium | 45 mg | 2% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 0 g | 0% |
| Sugars | 3.6 g | |
| Protein | 28 g | 56% |
| Potassium | 448 mg | 10% |
| Calcium | 423 mg | 33% |
| Iron | 13 mg | 70% |
| Magnesium | 513 mg | 122% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4.5 µg | 1% |
| Vitamin E | 1.3 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 169083Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Soymilk (All flavors), enhancedDensity 88 vs 87Soy flour, low-fatDensity 88 vs 87Tofu, raw, firm, prepared with calcium sulfateDensity 88 vs 87Original analysis by NutriVerdict
In the kitchen and how to use it
Soybean curd cheese is a fermented tofu product, sold in small cubes or blocks packed in a seasoned brine, with a soft, creamy texture and a pungent, savory flavor that's much stronger than fresh tofu. It's used more as a condiment or flavoring agent than a standalone dish: a small piece is often mashed and stirred into congee or rice porridge, spread thinly over steamed vegetables, or added in small amounts to stir-fries, braises, and sauces where it lends a deep umami note similar to a strong cheese or miso. Some cooks also use it as a dipping sauce base, thinned with a little of its own brine and chili oil, or stirred into a marinade for tofu or vegetables before roasting.
Because it's fermented and packed in brine, soybean curd cheese keeps well in the refrigerator for a long time once opened, and only a small spoonful is needed per dish given its concentrated flavor. Per 100 grams it provides 54% of the Daily Value for magnesium, 31% for iron, and 12.5 grams of protein, about 25% of the Daily Value, making it a flavorful way to work more of those nutrients into meals built around rice, noodles, or vegetables, especially for those looking for plant-based protein sources with only 8.1 grams of fat and 20 milligrams of sodium per 100 grams before accounting for the brine it's packed in.
Frequently asked questions about soybean, curd cheese
How many calories are in soybean curd cheese?
A cup-equivalent serving (225 g) has about 151 calories.
Is soybean curd cheese a good source of magnesium?
Yes, it provides about 54% of the Daily Value for magnesium per 100 grams, along with 31% for iron.
How is soybean curd cheese used?
It's typically used sparingly as a condiment, mashed into rice porridge or stirred into braises and sauces for its concentrated umami flavor.