Protein
Tofu
Firm tofu delivers complete plant protein at roughly a third of the cost of chicken per gram. Because most U.S. soy is genetically engineered, organic certification is the practical way to avoid GE soy if that matters to you.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 87/100
- Per calorie, across the whole database
- Typical price
- $2.79
- per 14 oz block · organic +25%
- Servings a week
- 2
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to tofu the way it does to fresh produce. These are the measures that actually decide the purchase.
- Cost per 10 g protein
- $0.64
- Protein quality
- Complete
- Soy is one of the few plant proteins with all essential amino acids in useful ratios
- What organic certifies here
- Non-GE soy
- Certified organic prohibits genetically engineered inputs
- Calcium
- Varies by coagulant
- Check the label for calcium sulfate — it roughly triples the calcium
Nutrition
Per 1/2 block, firm (126 g).
181
calories
21.8 g
protein
2.9 g
fiber
18 mg
sodium
- Complete plant protein
- Calcium 43% DV if set with calcium sulfate
- Iron 19% DV
Buying and storing
- ◆Freezing and thawing a block of firm tofu changes its structure into something spongy that absorbs marinade far better. It is the cheapest texture upgrade available.
- ◆Press water out for 20 minutes before frying or it will steam rather than brown.
Common questions
›Is tofu a healthy choice?
Firm tofu delivers complete plant protein at roughly a third of the cost of chicken per gram. Because most U.S. soy is genetically engineered, organic certification is the practical way to avoid GE soy if that matters to you. A 1/2 block, firm (126 g) serving provides 181 calories, 21.8 g protein, and 2.9 g fiber, scoring 87/100 on nutrient density.
›Does tofu need to be organic?
Pesticide residue monitoring does not apply to tofu the way it does to fresh produce, so this site does not assign an organic upgrade priority. Certified organic prohibits genetically engineered inputs
›What can I buy instead of tofu?
If the organic version is out of budget or the fresh price has spiked, Lentils, Eggs, Plain Greek yogurt cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Lentils
$2.29 / 1 lb bag · organic $3.29
Nutrition 93/100 · 17.9 g protein · 15.6 g fiber
Not applicablePlain Greek yogurt
$6.49 / 32 oz tub · organic $8.49
Nutrition 89/100 · 17 g protein · 0 g fiber
Not applicableEggs
$4.29 / dozen · organic $6.99
Nutrition 82/100 · 12.6 g protein · 0 g fiber
Not applicableSalmon
$12.99 / lb
Nutrition 92/100 · 25 g protein · 0 g fiber
Not applicable