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)

  • Calories94 kcal
  • Proteins14 g
  • Carbohydrates2.35 g
  • Fats4.71 g
  • Fiber1.2 g
  • Sodium0.006 g
  • Sugars0 g
  • CO₂ footprint0 g

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

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 140 mg14% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 1.61 mg7.3–12% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 22 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 37 mg12% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 121 mg17% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 148 mg4.2% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 12 mg0.6% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.83 mg5.9–7.5% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.213 mg24% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.625 mg21% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 9.9 µg17% 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 references

Description

A type of tofu with a firm texture, ideal for stir-fries and grilling.

Labels:

Cook with it

Recipes using this ingredient

High protein Tex-Mex Tofu Lavash Wraps with Quick Tzatziki, Tomatoes and Red Onion

20 min 12 min 10 min

This is what happens when a Mediterranean fridge and a Tex-Mex spice jar stop pretending they live in separate civilizations. Crisp-edged tofu, cool garlicky tzatziki, sharp red onion and juicy tomatoes get folded into lavash for a fast meal that feels bigger than the effort. It leans plant-forward & keeps the protein solid, perfect for a post work-out meal.