The Ultimate Guide to Tofu: Types, Nutrition value, and the Best Ways to Cook It

Tofu is one of the most versatile and affordable plant-based proteins you can buy. Whether you're vegan, vegetarian, or simply looking to add more plants to your menu, tofu can be a nutritious addition to your meals. The key is choosing the right type and preparing it correctly.

I used to be a tofu skeptic myself. Growing up, tofu was never a regular part of my diet, and I had very little experience cooking or eating it. After following a whole-food, plant-based lifestyle for three years, I started looking for ways to increase my protein intake to better support my strength training. That journey led me to tofu and other high-protein plant-based foods.

Three years later, I can honestly say it changed the way I think about plant-based nutrition. By consistently incorporating tofu and other protein-rich plant foods into my diet, alongside a structured strength training program, I've significantly improved my body composition and become much stronger. If you're hesitant about tofu, I get it. I was, too. But with the right preparation and recipes, it can become one of the most versatile, nutritious, and satisfying proteins in your kitchen.

What Is Tofu?

Tofu is made by coagulating soy milk into curds and pressing them into blocks, similar to how cheese is made from dairy milk. It's cholesterol-free and provides protein, healthy fats, and a great source of fiber. It is flavorless, a blank canvas, giving you the freedom to create endless delicious meals. You can spice tofu right out of the package and eat it raw or fry/bake tofu.

Different Types of Tofu

Extra Firm Tofu

One of the most common types of tofu you will see on the shelves. The texture holds its block shape. Pressing is recommended for 15 minutes to push out water, as it gives a denser texture.

A 3 oz (85 gram) serving:

Calories: 80-95

Protein: 8-10 g

Fat: 4-5 g

Carbs: 1-2 g

Fiber: 2 grams

Method: crumble, cube, cut into strips. For cubing or strips I recommend pressing the tofu as it holds it shape better without.

Pressing: I personally only press firm or extra firm tofu but that is my preference. Pressing tofu means removing excess water before cooking, which helps it develop a firmer texture and absorb marinades better. You can buy a tofu press online for around $10–$20, or use items you already have at home. Simply wrap the tofu in paper towels, place it on a plate, and either set another plate on top with a stack of those old chemistry textbooks you've been meaning to keep around, or skip the top plate altogether and use a heavy skillet. Let it press for 15–30 minutes to squeeze out the excess moisture.

Super Firm Tofu

My personal favorite because it does not require pressing. It is drier than extra firm and has more protein packed per bite. A general macro overview of super firm tofu for

A 3 oz (85 g) serving size

Calories: 80 -90 kcal

Protein: 12 g

Fat: 4 g

Carbohydrates: 2 g

Fiber: 1- 2 g

Method: Great to cube, slice, and crumble. Very easy to fry or bake!

Silken Tofu

Silken tofu is perfect for sauces, mousses, and smoothies thanks to its smooth, pudding-like texture. It's the least dense variety of tofu, making it an excellent substitute for cream in recipes that call for a rich, creamy consistency. Blend it into Alfredo sauce, stir it into curries, or transform it into a surprisingly decadent chocolate mousse.

A general silken tofu macro breakdown for 3 oz serving size:

Calories: 45 Kcal

Protein: 5g

Carbs: 2g

Fat: 2.5 g

Fiber: .5-1g

Method: Blend with a blender or immersion blender until smooth—or stir by hand if you're looking for an arm workout. I often substitute silken tofu when recipes call for canned coconut milk or cashews when making sauces. It creates a rich, creamy texture while being a more macro-friendly option.

Soy Free, Fava Bean Tofu

If you're looking for a soy-free alternative, fava bean tofu is a fantastic option. Made from fava beans instead of soybeans, it has a texture very similar to super firm tofu (no need to press) and packs even more protein per serving. My only complaint? The price. It typically costs about twice as much as traditional tofu and does not have the fiber value of soy tofu.

Macro breakdown per 3 oz serving size

Calories: 70 Kcal

Protein: 16 g

Carbs: 0

Fat: 0

Fiber: 0

Method: Like super firm tofu, fava bean tofu is excellent for frying or baking. You can cube it, slice it, or crumble it, and it holds its shape beautifully while cooking. It has a very mild flavor with just a subtle earthy note, making it the perfect blank canvas for your favorite seasonings, marinades, and sauces.

Conclusion

I hope this basic tofu guide helps you feel more confident adding tofu into your meals. Whether you’re trying tofu for the first time or just looking for new ways to prepare it, there are so many options to explore. If you have questions or want more tips and tricks, feel free to reach out!

For those who work with me and are interested in adding more tofu into their routine, I have recipes, meal ideas, and step-by-step instructions to help make the process simple, approachable, and delicious.