🧪 Nutrition Facts
- Calories 70.3
- Total Fat 3.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 2.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 100.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Tofu Firm contains 70.3 calories per serving (1 Serving (79.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 7.0g per serving (44.4% of calories), which supports muscle repair and satiety.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Organic Whole Soybeans, Calcium Sulfate, Magnesium Chloride.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Tofu Firm. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Tofu Firm — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Tofu Firm contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70.3 kcal | 3.5% |
| Total Fat | 3.0 g | 4% |
| Total Carbohydrate | 2.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 7.0 g | 14% |
| Calcium | 100.3 mg | 8% |
| Iron | 1.1 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Tofu Firm accounts for 3.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 44.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 70.3 calories in Tofu Firm? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 5.3 min |
| Walking: 17 minutes per mile | 12.1 min |
| Cycling (Low Intensity) | 7.7 min |
| HIIT | 6.5 min |
| Swimming (Moderate Intensity) | 6.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Tofu Firm
Is Tofu Firm good for weight loss?
Firm tofu is an excellent choice for weight loss, with just 70 calories per 79g serving and 7g of protein to help keep you satisfied. The high protein-to-calorie ratio means you get substantial nutrition without excess energy.
Is Tofu Firm a good snack for kids?
Kids generally enjoy firm tofu since it has a mild flavor and can be prepared in kid-appealing ways like stir-fries, smoothies, or crispy baked cubes. Its soft texture makes it easy to eat, though younger children may need pieces cut to an appropriate size.
What diets does Tofu Firm suit?
Firm tofu works well for vegetarian, vegan, and plant-based diets, as well as keto and low-carb eating plans given its minimal carbohydrate content. It's also suitable for those following gluten-free, paleo, and whole-food diets.
What does Tofu Firm pair well with for a balanced meal?
Firm tofu pairs beautifully with stir-fried vegetables, rice or noodles, and soy-based sauces to create a complete meal. It also works well alongside whole grains, leafy greens, or legumes for added fiber and nutrients.
How does Tofu Firm fit into a balanced diet?
Tofu serves as a lean plant-based protein source that fits well into balanced eating patterns, delivering significant protein with minimal calories and fat. Combined with whole grains and vegetables, it provides a nutritionally complete meal that contributes iron and other essential minerals.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
