Firm tofu
Regional seasonality
Available locally all year. — Western Europe
- Jan
- Feb
- Mar
- Apr
- May
- Jun
- Jul
- Aug
- Sep
- Oct
- Nov
- Dec
Nutritional values (per 100g)
- Calories89 kcal
- Proteins12.5 g
- Carbohydrates2.53 g
- Fats3.8 g
- Fiber1.3 g
- Sodium0.019 g
- Sugars0 g
- CO₂ footprint0 g
Per 100 g
Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.
These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.
- Calcium 32 mg3.2% of daily reference Codex NRV-R: 1000 mg/day
- Iron 1.03 mg4.7–7.4% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 22 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
- Magnesium 27 mg8.7% of daily reference Codex NRV-R: 310 mg/day
- Phosphorus 90 mg13% of daily reference Codex NRV-R: 700 mg/day
- Potassium 194 mg5.5% of daily target Codex NRV-NCD: target 3500 mg/day
- Sodium 36 mg1.8% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
- Zinc 0.61 mg4.4–5.5% of daily reference Codex NRV-R: 11–14 mg/day
- Copper 0.203 mg23% of daily reference Codex NRV-R: 900 µg/day
- Manganese 0.82 mg27% of daily reference Codex NRV-R: 3 mg/day
- Selenium 17.4 µg29% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 14 nutrients
- Retinol 0 µg
- Vitamin D (International Units) 0 IU
- Vitamin D2, ergocalciferol 0 µg
- Vitamin D3, cholecalciferol 0 µg
- Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
- Vitamin C 0.2 mg0.2% of daily reference Codex NRV-R: 100 mg/day
- Vitamin B-6 0.092 mg7.1% of daily reference Codex NRV-R: 1.3 mg/day
- Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
- Vitamin K (menaquinone-4) 0 µg
- Vitamin K (dihydrophylloquinone) 0 µg
- Naturally occurring folate 29 µg
- Dietary folate equivalents 29 µg7.3% of daily reference Codex NRV-R: 400 µg DFE/day
- Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
- Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
What does “% of daily reference” mean?
Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.
Read the official Codex CXG 2-1985 referencesDescription
A dense soy product, often used in stir-fries and vegetarian dishes.
Labels:
Indian-Spiced Red Lentil Wraps with Tofu and Hummus
Thin red lentil wraps are blended with ginger, garlic and warm spices, then filled with golden crumbled tofu, hummus, carrot and cucumber. The soft wraps hold their shape well when folded, while the raw vegetables keep the filling crisp.
Lentil and Tofu Balls with Green Beans and Brown Rice
Baked lentil and tofu balls have a rough, browned exterior and a soft centre seasoned with tomato paste, smoked paprika, and oregano. Brown rice and lemon-dressed green beans turn them into a complete plate.
Skillet Flatbreads with Hummus, Smoky Tofu and Cucumber
Warm whole-wheat flatbreads hold creamy homemade hummus, smoky pan-seared tofu, and a sharp cucumber-tomato salad. The tofu adds a proper protein centre without turning the plate into a stack of beige carbohydrates.
Whole Wheat Teriyaki Noodles with Tofu, Broccoli and Edamame
Whole wheat noodles are tossed with browned tofu, crisp-tender broccoli, carrots, red pepper and edamame in a glossy teriyaki sauce. Toasted sesame seeds add a dry, nutty crunch at the end.