Legume
Tofu
Tofu is a soy curd made by coagulating soy milk and pressing the curds into blocks. Textures range from silken and soft to firm, extra-firm, and super-firm; smoked, fried, frozen, and fermented styles extend its range. Mild and porous, tofu absorbs marinades and browns when well-drained. It is central to East Asian cookery and global vegetarian protein dishes.
Also known as: Doufu, Tōfu, Dubu, Tahu
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.84 g
- Saturated Fat 0.19 g
- Trans Fat 0 g
- Monounsaturated Fat 0.21 g
- Polyunsaturated Fat 0.3 g
- Cholesterol 0 mg
- Sodium 9.72 mg
- Salt 0.02 g
- Total Carbohydrate 18.6 g
- Dietary Fibre 5.8 g
- Total Sugars 2.11 g
- Complex / starch 12.9 g
- Protein 9.48 g
- Water 67.3 g
- Energy 111 kcal
- Water 67.3 g
- Carbohydrates 18.6 g
- Sugars 2.11 g
- Monosaccharides 1.48 g
- Disaccharides 0.64 g
- Starch 12.9 g
- Amylose 3.23 g
- Amylopectin 9.7 g
- Digestible Starch 11 g
- Resistant Starch 1.29 g
- Fibre 5.8 g
- Soluble Fibre 2.03 g
- Insoluble Fibre 3.77 g
- Protein 9.48 g
- Plant Protein 9.01 g
- Fat 0.84 g
- Saturated Fat 0.19 g
- Monounsaturated Fat 0.21 g
- Polyunsaturated Fat 0.3 g
- Vitamins 139 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.23 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 1.35 mg
- Vitamin B5 — Pantothenic Acid 0.45 mg
- Vitamin B6 0.18 mg
- Vitamin B7 — Biotin 4.4 µg
- Vitamin B9 — Folate 104 µg
- Vitamin C 2 mg
- Vitamin E 0.42 mg
- Vitamin K 6.7 µg
- Minerals 230 mg
- Major Minerals 222 mg
- Trace Minerals 8 mg
- Salt 0.02 g
- Sodium Chloride 0.02 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.23 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 1.35 · vitamin-b5-pantothenic-acid: 0.45 · vitamin-b6: 0.18 · vitamin-b7-biotin: 4.4 · vitamin-b9-folate: 103.6 · vitamin-e: 0.42 · vitamin-k: 6.7 ·
Minerals
Sodium: 9.72 · Potassium: 156 · Calcium: 56 · Iron: 2.6 · Zinc: 0.4 · Iodine: 5 ·
Cooked legumes deliver plant protein, resistant starch, and fibre with little fat.
In the kitchen
Culinary partners and combinations that usually underperform with Tofu.
Pairs well with
Classic and complementary matches
- ChilliMapo lineage
- Garlic
- GingerEast Asian
- Sesame Seed
- Soy SauceStir-fries
- Spring Onion
History
Chinese cooks developed soy milk coagulation into tofu as a major protein food.
Tofu entered Japanese temple and home cuisine with refined soft and firm styles.
Tofu production spread with East Asian diaspora communities worldwide.
Western vegetarian movements mainstreamed tofu beyond Asian grocery channels.