Cooked · meat_poultry
Chicken Breast (Roasted/Cooked)
31.0 g/ 100g
165 kcal
Why this result?
Chicken Breast (Roasted/Cooked) provides approximately 211% more protein per 100 g (31.0 g vs 10.0 g in Tofu (Firm)).
raw · edible portion100% yield
Tofu (Firm)
Soybean Curd
Glycine max curd
Calcium-set soybean curd providing a complete plant protein with all essential amino acids and low saturated fat.
ENERGY83kcal / 100g
PROTEIN10.0grams
FIBER0.90grams
CARBS1.9grams
FAT5.3grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Tofu (Firm) based on protein, fiber, or calories.
Explore Swaps →STANDOUT MICRONUTRIENTS
All Nutrients →Notable Nutrients in Tofu (Firm)
Key vitamins and minerals meeting high percentages of daily recommended intake
Tofu (Firm) Rankings in Best Food Guides
Smart Alternatives
Find alternatives to Tofu (Firm)
Discover ranked food alternatives to Tofu (Firm) based on protein, fiber, or vitamins.
Raw · nuts_seeds
Pumpkin Seeds (Pepitas)
30.2 g/ 100g
559 kcal
Why this result?
Pumpkin Seeds (Pepitas) provides approximately 203% more protein per 100 g (30.2 g vs 10.0 g in Tofu (Firm)).
Cooked · fish_seafood
Atlantic Salmon (Cooked/Baked)
22.1 g/ 100g
206 kcal
Why this result?
Atlantic Salmon (Cooked/Baked) provides approximately 121% more protein per 100 g (22.1 g vs 10.0 g in Tofu (Firm)).
Raw · nuts_seeds
Almonds (Raw)
21.2 g/ 100g
579 kcal
Why this result?
Almonds (Raw) provides approximately 112% more protein per 100 g (21.2 g vs 10.0 g in Tofu (Firm)).
NUTRITION COMPARISONS
Compare Any Foods →Popular Comparisons with Tofu (Firm)
Side-by-side nutrient differences with other common legumes
VS
Tofu (Firm) vs GuavaCalories, protein, carbs & vitamins
Compare →VS
Tofu (Firm) vs OrangeCalories, protein, carbs & vitamins
Compare →VS
Tofu (Firm) vs Amla (Indian Gooseberry)Calories, protein, carbs & vitamins
Compare →VS
Tofu (Firm) vs BananaCalories, protein, carbs & vitamins
Compare →VS
Tofu (Firm) vs Sweet Potato (Baked/Cooked)Calories, protein, carbs & vitamins
Compare →VS
Tofu (Firm) vs Red Bell PepperCalories, protein, carbs & vitamins
Compare →Full Nutrition Breakdown
Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 83kcal | |
| Protein | 10.0g | |
| Carbohydrates | 1.9g | |
| Dietary Fiber | 0.90g | |
| Total Fat | 5.3g | |
| Saturated Fat | 0.79g | |
| Total Sugars | 0.62g | |
| Sodium | 9.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 0.10mg | |
Vitamin A (RAE)Retinol & Carotenoids | 0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.01mg | |
Vitamin KPhylloquinone & Menaquinones | 2.4µg | |
Folate (DFE)Vitamin B9 | 19µg | |
| 0.08mg | ||
| 0.05mg | ||
| 0.20mg | ||
| 0.07mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.05mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Tofu (Firm)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Tofu (Firm)?
A 100-gram serving of Tofu (Firm) contains 83 calories, 1.9g of total carbohydrates, and 0.90g of dietary fiber (yielding approx. 1.0g net carbs). By portion: 100 g contains approximately 83 calories; 1/2 block (126 g) contains approximately 105 calories; 1 cup cubed (252 g) contains approximately 209 calories.
What are the standout vitamins and health benefits of Tofu (Firm)?
Tofu (Firm) is particularly high in Calcium (22% Daily Value), Iron (11% Daily Value), Phosphorus (10% Daily Value), Magnesium (9% Daily Value). Calcium-set soybean curd providing a complete plant protein with all essential amino acids and low saturated fat.
What are good healthy substitutes for Tofu (Firm)?
Popular and nutritionally verified alternatives to Tofu (Firm) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Tofu (Firm) suitable for low-carb, keto, or vegan diets?
Tofu (Firm) is naturally vegan, vegetarian, gluten free, dairy free, high protein, low carb. With 83 calories and 0.90g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetSR Legacy / Foundation Foods
Record Identifier#Standard Reference
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
Similar Foods in legumes