Extra firm tofu is a nutrient-rich plant-based source of protein, fiber, and essential nutrients such as calcium, copper, and selenium.
In this article, we examine its full nutritional profile, the latest research on its potential health benefits, and how it compares to other tofu products.
Before we start, let’s first quickly explain what extra firm tofu is, and how it differs from other types of tofu.
Tofu is a food product primarily made from soybeans through the curdling of soy milk into solids, similar to how cheese is made from milk.
However, there are several different varieties of tofu available, with the most common options listed below:
Soft/silken tofu: These varieties of tofu have a higher water content and are very soft, with a jelly-like consistency.
Firm tofu: Firm tofu products undergo extensive pressing for a firmer consistency. Unlike silken tofu, it is then pressed to reduce the water content further, giving it a much firmer texture.
Extra firm tofu: Produced in the same way as firm tofu, extra firm varieties undergo further pressing to achieve a significantly firmer texture.
Since extra firm tofu is more concentrated than softer varieties of tofu, it provides a denser source of nutrients. It is an excellent source of plant-based protein, but like other legume-based foods, it also provides a broad range of essential nutrients.
With its more solid texture, extra firm tofu doesn’t break apart like soft tofu can, and it works well in dishes like stir-fries and curries.
Interesting fact: While tofu is most commonly made from soybeans, it can also be made from other legumes, such as yellow split peas.
Key Nutrients
When you consume extra firm tofu, you’re getting a range of essential nutrients. Here are some of the nutritional benefits it provides.
High in Protein
According to USDA data, extra firm tofu provides 9.98 grams of protein per 100g (3.5oz) serving.
However, extra firm tofu is relatively low in calories, with only 83 calories per 100 grams, and people often consume it in higher amounts.
The list below will provide you with a better idea of how much protein and calories you’ll get from different serving sizes:
Extra firm tofu can be very high in calcium, an essential mineral that plays a key role in bone health. There are two reasons for this:
Soybeans are naturally high in calcium.
Calcium sulfate is often used in the production process as a coagulant to thicken and firm the tofu, but its use also adds extra calcium.
According to the USDA, extra firm tofu typically contains 282 mg of calcium per 100 grams, which is equal to 22% of the daily value. However, the extra firm tofu entry in the USDA’s FoodData Central isn’t one that was prepared using calcium sulfate.
Tofu products prepared using calcium sulfate offer significantly higher calcium levels. For example, the USDA also lists a firm tofu made with calcium sulfate, which has 682 mg of calcium per 100 grams, equal to 52% of the daily value.
Nutritionist’s Note
If you’re specifically looking to get more calcium into your diet, then check the label of tofu products to see if they were made with calcium sulfate. Tofu made with this ingredient contains the most concentrated levels of calcium.
Tofu is particularly useful as a source of calcium for anyone who either follows a vegan diet or doesn’t consume dairy products, which are typically high in calcium.
More Nutrient-Rich Than Other Tofu Products
Since extra firm tofu contains less water than other tofu varieties, it provides a higher concentration of soybean solids per gram.
This lower water content means that extra firm tofu has comparatively higher protein, fiber, and overall calorie levels than softer tofu products.
We can see an example of this in the table below, which compares the typical calorie, fiber, and protein content of three tofu varieties per 100 grams: extra firm tofu, ‘regular’ tofu, and silken tofu.
Tofu variety
Calories
Fiber
Protein
Extra firm
83 kcal
1.0g
9.98 g
Regular
76 kcal
0.3g
8.08 g
Silken, soft
55 kcal
0.1g
4.8 g
Table 1: A comparison of the typical calorie, fiber, and protein content of extra firm tofu, ‘regular’ tofu, and silken tofu per 100 grams.
Aside from the nutritional properties of tofu, its impact on lipid (cholesterol) profiles is one potential explanation for this association.
For instance, a randomized controlled trial involving 42 healthy adult men investigated the effect of consuming a daily 150g of lean meat versus 290g of tofu.
After one month, the tofu group had “significantly lower” cholesterol levels, which included a small reduction in LDL cholesterol (LDL-C). LDL-C is sometimes referred to as “bad cholesterol.” While other factors may also have played a role, the slightly higher saturated fat content of lean meat compared to tofu may have been a reason for this effect.
Since elevated levels of LDL-C are considered a causal risk factor for cardiovascular disease, this slight reduction may be a beneficial effect of tofu.
A 2022 randomized controlled trial also found that a tofu product slightly lowered LDL-C, but this effect was not significant compared to the control intervention (whey protein).
Nutritionist’s Note
As always in nutrition, the above studies are a good reminder that the effect of any specific food is always going to be compared to what it might replace in the diet.
For example, we could reasonably expect that replacing a bowl of ice-cream with tofu would lower LDL-C, but in the 2022 trial, there was a lack of significant effect when compared to whey protein.
The most relevant real-world context here could be the impact of replacing a serving of fatty meat containing high levels of saturated fat with tofu.
Cancer
A 2024 systematic review investigated the effect of consuming soy products on the risk of cancer.
Specifically in relation to tofu consumption, this review found:
An association with lower cancer risk: Based on observational data from 26 studies involving 312,770 participants, tofu consumption was associated with a 22% lower cancer risk.
Dose-response effects: Higher intake levels were observed to be associated with a greater reduced risk, with 100g of tofu per day linked to a 32% reduced risk.
As with all observational findings, these are statistical associations rather than confirmed effects, and the overall diet is more important than any one food within it. The authors of the study also noted that further, well-designed studies are necessary to further confirm these findings.
Full Nutritional Profile of Extra Firm Tofu
Now that we know some of its potential benefits, let’s see the full set of nutrients that extra firm tofu provides.
The following tables show the complete nutritional profile of extra firm tofu per 100g (3.5oz) serving. Nutritional data is sourced from the USDA’s FoodData Central entry for extra firm tofu, and we have calculated the percent daily values based on the FDA’s published daily values.
Calories and Macronutrients
Nutrient
Amount
% Daily Value
Calories
83 kcal
Carbohydrates
1.18g
<1%
Fiber
1.0g
4%
Sugars
0.71g
Fat
5.26g
7%
Saturated
0.92g
5%
Monounsaturated
1.32g
Polyunsaturated
2.66g
Omega-3
0.26g
Omega-6
2.39g
Protein
9.98g
20%
Cholesterol
0 mg
0%
Table 2: Typical calorie and macronutrient content of extra firm tofu per 100g (3.5oz) serving
Vitamins
Vitamin
Amount
% Daily Value
Choline
33 mg
6%
Folate
9 mcg
2%
Vitamin A, RAE
0 mcg
0%
Vitamin B1 (thiamin)
0.05 mg
4%
Vitamin B2 (riboflavin)
0.05 mg
4%
Vitamin B3 (niacin)
0.24 mg
2%
Vitamin B5 (pantothenic acid)
0.84 mg
17%
Vitamin B6 (pyridoxine)
0.08 mg
5%
Vitamin B12 (cobalamin)
0 mcg
0%
Vitamin C
0 mg
0%
Vitamin D
0 mcg
0%
Vitamin E
0.01 mg
<1%
Vitamin K
2.80 mcg
2%
Table 3: Typical vitamin content of extra firm tofu per 100g (3.5oz) serving
As table 3 shows, extra firm tofu contains a broad range of vitamins, but they are present at small to moderate amounts per 100g.
Minerals
Mineral
Amount
% Daily Value
Calcium
282 mg
22%
Copper
0.2 mg
22%
Iron
2.04 mg
11%
Magnesium
35 mg
8%
Manganese
0.67 mg
29%
Phosphorus
111 mg
9%
Potassium
130 mg
3%
Selenium
13 mcg
24%
Sodium
4 mg
<1%
Zinc
1.07 mg
10%
Table 4: Typical mineral content of extra firm tofu per 100g (3.5oz) serving
From looking at table 4, we can see that extra firm tofu provides high amounts of calcium, copper, manganese, and selenium per 100g. It also provides notable levels of iron, magnesium, phosphorus, and zinc.
Allergenicity and Potential Drawbacks
Since extra firm tofu is primarily made from soybeans, it is not suitable for anyone with a soy allergy.
Anyone with a soy allergy must avoid eating any type of tofu, and consult with their healthcare provider over any specific questions.
How To Cook Extra Firm Tofu
Extra firm tofu is a versatile ingredient that works well in a variety of dishes. For some pointers, here are three of the best ways to use it in your cooking:
Curries, soups, and stews: Add some extra firm tofu for a chewy texture to your favorite curries, soups, and stews. In curries, it has a similar texture to paneer cheese.
Marinated tofu: Cut the tofu into 1–2 inch thick slices and then marinate them in a bit of sauce. Any kind of marinade can work well here really, so go with your favorite option. For something simple, add some soy sauce, sesame seeds, and finely chopped green onions or chives. Marinate the tofu for around 10 minutes, and then either bake, stir-fry, or air-fry it as desired until hot, firm, and slightly crispy on the outside.
Stir-fries: Extra firm tofu has a firm texture that, unlike other tofu varieties, won’t easily break apart when stirring. This makes it suitable for stir-fries; just cut it into cube-shaped pieces and add it in.
Summary
As we’ve demonstrated in this article, extra firm tofu is a flexible ingredient that provides a good source of protein and fiber and a wide variety of essential micronutrients. It is among the richest plant-based sources of protein, and it has a higher concentration of nutrients than softer tofu varieties.
Initial research also suggests that tofu consumption is associated with a lower risk of chronic diseases like cardiovascular disease. However, research is ongoing, and more supportive studies are required to make definitive conclusions.
For those who can consume soy products, extra firm tofu offers a good range of nutritional benefits for relatively few calories.
References
Full List of Scientific References
(Click to Expand)
All citations used within this article are listed below, with full details for each scientific source.
USDA. (2019). Tofu, extra firm, prepared with nigari. View USDA data
USDA. (2019). Beans, kidney, red, mature seeds, cooked, boiled, without salt. View USDA data
USDA. (2019). Lentils, mature seeds, cooked, boiled, without salt. View USDA data
USDA. (2019). Tofu, raw, firm, prepared with calcium sulfate. View USDA data
USDA. (2019). Tofu, raw, regular, prepared with calcium sulfate. View USDA data
USDA. (2019). MORI-NU, Tofu, silken, soft. View USDA data
Xinrong Zuo et al. (2023). Soy consumption and the risk of type 2 diabetes and cardiovascular diseases: A systematic review and meta-analysis. View study in Nutrients journal
Maartje van den Belt et al. (2022). Effect of 4-week consumption of soy kori-tofu on cardiometabolic health markers: A double-blind randomized controlled cross-over trial in adults with mildly elevated cholesterol levels. View study in Nutrients journal
Chenting Wang et al. (2024). Soy product consumption and the risk of cancer: A systematic review and meta-analysis of observational studies. View study in Nutrients journal
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
