Tofu (firm)
Serving size: ½ cup (126g)
Allergens: soy
Why Eat Tofu (firm)?
Tofu is a remarkably versatile plant protein that's also an excellent source of calcium and iron, especially when made with calcium sulfate. It absorbs any flavor you pair it with, making it a blank canvas for cuisines worldwide, from stir-fries to desserts.
Tofu (firm) contains 1.9x more tryptophan per serving than Eggs.
At a Glance
Nutrient Fingerprint
Tofu (firm)'s top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Tryptophan (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Tofu (firm) per serving (½ cup (126g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Tofu (firm)
Storage & Selection Tips
How to Select
Choose firmness based on use: silken for smoothies and desserts, firm for stir-fries, extra-firm for grilling and baking. Check for calcium sulfate in ingredients for highest calcium.
How to Store
Store unopened in the refrigerator. Once opened, keep submerged in water in a sealed container, changing water daily.
Shelf Life
Unopened tofu lasts until the sell-by date (usually 2-3 weeks). Opened tofu keeps 3-5 days with daily water changes. Frozen tofu lasts 3-5 months and develops a chewier texture.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Tofu (firm) Appears in These Nutrient Guides
Magnesium
17% DV per serving
Iron
19% DV per serving
Calcium
66% DV per serving
Zinc
18% DV per serving
Folate
9% DV per serving
Fiber
10% DV per serving
Potassium
6% DV per serving
Selenium
40% DV per serving
Manganese
65% DV per serving
Phosphorus
19% DV per serving
Copper
56% DV per serving
Thiamin (Vitamin B1)
17% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
3% DV per serving
Pantothenic Acid (Vitamin B5)
4% DV per serving
Vitamin B6
6% DV per serving
Protein
44% DV per serving
Sodium
1% DV per serving
Leucine
66% DV per serving
Isoleucine
79% DV per serving
Valine
60% DV per serving
Tryptophan
106% DV per serving
Lysine
52% DV per serving
Similar Foods (Proteins)
Compare Tofu (firm)
See how Tofu (firm) stacks up against another food, nutrient by nutrient.
Tofu (firm) Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.