Tofu, raw, firm, prepared with calcium sulfate
FDC 172475cup (126 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 88 · +25 vs Legumes & beans medianFirm tofu set with calcium sulfate scores 88 of 100, Strong, ranking 5th of 60 in Legumes & beans against a category median of 63. Calcium leads at 53% DV thanks to the setting agent, with protein at 35% DV, and iron and magnesium each in the good tier around 14 to 15% DV.
It takes on the flavor of whatever it is cooked with, whether stir-fried, grilled, or simmered into a curry, and a cup provides a solid plant protein base for a meal. No limits are flagged for this food, and sodium stays low at 14 mg per 100 g.
See how this score is calculated, build a plate around tofu, raw, 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 | 144 kcal | 7% |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 2.8 g | 1% |
| Dietary fiber | 2.3 g | 8% |
| Sugars | - | |
| Protein | 17 g | 35% |
| Potassium | 237 mg | 5% |
| Calcium | 683 mg | 53% |
| Iron | 2.7 mg | 15% |
| Magnesium | 58 mg | 14% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | - | |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 181 kcal | 9% |
| Total fat | 11 g | 14% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 18 mg | 1% |
| Carbohydrate | 3.5 g | 1% |
| Dietary fiber | 2.9 g | 10% |
| Sugars | - | |
| Protein | 22 g | 44% |
| Potassium | 299 mg | 6% |
| Calcium | 861 mg | 66% |
| Iron | 3.4 mg | 19% |
| Magnesium | 73 mg | 17% |
| Vitamin C | 0.25 mg | 0% |
| Vitamin A | - | |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172475Original 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.
Soy protein concentrate, produced by alcohol extractionDensity 89 vs 88Soy protein isolate, potassium typeDensity 89 vs 88Soy flour, defattedDensity 89 vs 88Original analysis by NutriVerdict
In the kitchen and how to use it
Firm tofu is made by coagulating soy milk, here with calcium sulfate, and pressing the curds into a block dense enough to hold its shape through cooking. Its mild, almost neutral flavor makes it a blank canvas that readily soaks up marinades, soy sauce, and spices, so it's commonly pressed to remove excess water, then cubed and pan-fried until golden, grilled, baked, or added to stir-fries, curries, and soups. Sliced and marinated, it can also be threaded onto skewers, crumbled into a scramble in place of eggs, or diced into a cold salad with sesame oil and scallions.
Fresh tofu is sold in water-packed tubs in the refrigerated section; once opened, keep any unused portion submerged in fresh water in a sealed container and use it within about a week, changing the water daily. Because this version is set with calcium sulfate, it's notably high in calcium, at 53% of the Daily Value per 100 grams, alongside 17.3 grams of protein (35% of the Daily Value) and 8.72 grams of fat. At 144 calories per 100 grams with only 14 milligrams of sodium, it's a straightforward way to add a plant-based protein to a stir-fry, curry, or grain bowl without much added salt.
Frequently asked questions about tofu, raw
How do you cook firm tofu?
Press it to remove excess water, then cube it and pan-fry, bake, grill, or add it to stir-fries and curries, since it holds its shape well.
Is tofu a good source of calcium?
This variety, set with calcium sulfate, provides 53% of the Daily Value for calcium per 100 grams.
How should leftover tofu be stored?
Keep it submerged in fresh water in a sealed container in the refrigerator, changing the water daily, and use it within about a week.