Protein
Tofu
A plant-based complete protein that soaks up whatever you season it with.
Nutrition
per 100g, firm144
Calories
15g
Protein
3g
Carbs
9g
Fat
2g
Fiber
high proteinplant based
Good to know
- •A complete plant protein with calcium and iron.
- •Pressing out water helps it crisp and absorb marinade.
- •Firm and extra-firm hold up best to pan-frying.
Great in
Crispy baked or air-fried cubesStir-fries and curriesScrambled as an egg alternativeBlended into creamy sauces
Healthy swaps & pairings
- →Tempeh for more texture and protein
- →Seitan for a higher-protein, chewier bite
- →Chicken for the omnivore version
Cook it — the healthy way — with YumHeal
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Nutrition values are rounded approximations per 100g and vary with variety, cut and preparation.