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Tofu 101

What is tofu? What is it made of? How do you cook it? What are the different variations? All your tofu questions can be answered here!

Photo of firm tofu on white background

What is tofu?

Most people know that tofu is a soy-based something, and until recently, I fell into this category. Not really sure what this mystery block of white mush actually was.

But it’s actually really neat! The making of tofu parallels the making of cheese. With cheese, you take milk and add rennet or an acid, causing the casein proteins in the milk to aggregate into clumps.

With tofu, you take soymilk and add calcium sulfate, causing similar clumping. Then you just take these coagulated clumps and press them together into the classic tofu cube! The amount of water pressed from the cube determines the firmness of the tofu.

Where to buy tofu

Look for tofu in the produce, refrigerator, or vegetarian section of most groceries. Pro tip: You can often find cheaper, fresher tofu at Asian groceries!

Photo of firm and silken tofu on white background

Variations of tofu

There are two main varieties of tofu: silken and regular. Silken tofu has a much silkier texture and originated in Japan. Original tofu is more common and was first made in China. Each of these tofu varieties can vary in firmness:

  • Soft Tofu: Very versatile, is often substituted for dairy and eggs in desserts.
  • Firm Tofu: Firm enough to pan fry, but can also be crumbled (like to replace scrambled eggs).
  • Extra Firm Tofu: The most dense variety, well suited for cutting into cubes and baking or frying, but the high density means less flavors are absorbed.

There is also a variety called “sprouted” tofu. While most tofu is made with the whole soybean, sprouted tofu is made with a sprouting bean. It has more protein, but can be pretty hard to find.

How to Store Tofu

Tofu can either be stored in the refrigerator or the freezer. To store in the fridge, keep fresh tofu in the water it comes in. Every few days, replace the water with fresh water.

To store fresh tofu in the freezer, place entire (unopened) container in freezer. When you’re ready to use it, let it thaw in the fridge for a few hours, then drain the water and squeeze additional water from the tofu. Freezing adds texture and creates a more durable, less crumbly tofu (though I’d only suggest freezing the firm tofu).

Photo of silken tofu cubed on white background

Our favorite tofu recipes

Ridiculously Crispy Tofu
Tofu Scramble Breakfast Tacos
Almond Crusted Tofu Nuggets
Tofu Chocolate Mousse Pie
Tofu Mocha Frappuccino
Shakshuka with Tofu “Feta”

Tofu Nutrition Information

per 100g tofu (about ¼ of brick, a little less than ½ cup)

  • Calories: 145
  • Carbohydrates: 4g
  • Fiber: 2g, 9% Daily Value (DV)
  • Protein: 16g
  • Fat: 9g, most is polyunsaturated fat (the good kind)
  • 68% DV Calcium: The most abundant mineral in the body.1% of the calcium in your body plays a vital role in vascular contraction/dilation and nerve transmission and signalling. The other 99% supports teeth and bone structure and function.
  • 59% DV of Manganese: A trace element that plays a role in healthy brain and nervous system function.
  • 19% DV Phosphorus: A mineral that works with calcium to form calcium phosphate, the foundation of bones and teeth. Also plays a role in energy metabolism as part of ATP (adenosine triphosphate).
  • 15% DV Iron: A major component of hemoglobin, the proteins that make up red blood cells and carry oxygen around the body. This is a non-heme source, meaning it does not come from an animal. It is not absorbed as well as heme iron.
  • 14% DV Magnesium: A mineral that plays a large role in bone formation and maintenance in addition to being a part of over 300 reactions within the body.
  • 11% DV Thiamin: A water-soluble vitamin that turns your food (carbohydrates) into fuel (glucose). People at risk for deficiency include those with Crohn’s Disease, alcoholics, and those undergoing kidney dialysis.
  • 10% DV Zinc: A mineral important in strengthening your immune system, healing wounds, and maintaining your sense of taste and smell.

Hi, I’m Sarah!

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