100% VeganCategory: legume, protein, fermentedReviewed: Aug 1, 2025
Tofu
Tofu is made by coagulating fresh soy milk, pressing the curds into solid blocks. 100% plant-based.
Vegan Status Breakdown
Tofu is made by coagulating fresh soy milk, pressing the curds into solid blocks. 100% plant-based.
Common Synonyms, E-Numbers & Trade Names:
bean curdsoybean curdfirm tofusilken tofuextra firm tofu
Hidden & Derivative Names to Watch Out For:
soy curddoufu
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Common Uses & Applications
•Stir-fries, scrambles, curries, grilling, baking, blending in desserts (silken)
Nutrition Facts (per 100g)
Standard reference data via USDA FoodData Central
83
Calories (kcal)
10g
Protein
1.2g
Carbohydrates
5.3g
Total Fat
0.9g
Dietary Fiber
Iron: 2 mg
Calcium: 282 mg
Plant-Based Substitutes
Culinary swaps with exact ratios and chef instructions
Tofu Scramble
protein, textureRatio: 150g firm tofu (crumbled) per 2 chicken eggs (Season with turmeric for colour and kala namak (black salt) for eggy aroma)
Sauté in olive oil with nutritional yeast, garlic powder, turmeric, and black salt.
Recipes Using Tofu
Whole-food plant-based meals tested by our culinary team
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Scientific & Regulatory Authority Sources:
Frequently Asked Questions
Is tofu a complete protein?
Yes. Tofu contains all nine essential amino acids required for human health.