per 100 grams
Carbohydrates 1.2 g
Proteins 10 g
Fats 5.3 g
Water 82.3 g
Sugar 0.7 grams
Fiber 1 grams
Trans Fats 0 ug
Ash 1.3 grams

Extra-firm Tofu

83 Calories per 100g

Extra-Firm Tofu: A Delicious and Nutritious Plant-Based Protein Option

When it comes to plant-based proteins, tofu may be the king of them all. Versatile, nutritious, and delicious – its range of flavors, texture, and types allows it to fit into many dishes seamlessly. Among these types is extra-firm tofu, which offers an especially unique cooking experience. Here’s what you need to know about this plant-based protein powerhouse.

What is Extra-Firm Tofu?

Extra-firm tofu is exactly what it sounds like – an even firmer type of tofu. While regular firm tofu is already quite dense and solid, extra-firm tofu takes it one step further. It is made with extra pressure and/or more time to produce a product with even more substance and a more pronounced bite. This tofu is often the least expensive of the tofu varieties and is ideal for dishes where it is the star of the show – such as for grilling or in stir-fries.

Nutritional Benefits

Extra-firm tofu is also incredibly nutritious, making it a great option for those looking to up their protein intake without any animal products. It is loaded with protein and also contains important minerals like manganese, selenium, and calcium. Plus, it is low in fat and virtually free of saturated fat.

Cooking with Extra-Firm Tofu

Now that you know a bit about extra-firm tofu, let’s talk about how to cook it so you are getting the most out of it. The most important thing to remember when cooking with extra-firm tofu is to press it thoroughly before cutting and cooking. To do this, you can use a tofu press or a simple method with a cutting board, towel, and heavy object like a saucepan or a book. To remove extra liquid, you should also drain the tofu after pressing.

Once pressed, extra-firm tofu can be cut into cubes, slices, or strips, depending on your recipe. From there, the sky’s the limit! It can be grilled, sautéed, baked, fried, crumbled, or even blended into smoothies. Just remember to use plenty of oil (or liquid) to prevent sticking.

Tofu Recipes to Try

If you’re looking for some inspiration on where to start with your extra-firm tofu, you’ve come to the right place. Here are a few delicious and creative recipes that all feature extra-firm tofu in one way or another.

The first is this delicious Spicy Cashew Tofu. This vegan and gluten-free recipe is also quite easy to make. Simply cube up the extra-firm tofu, marinate it, and pan fry it with a flavorful and spicy cashew sauce. Serve it over rice, quinoa, or veggie noodles for an extra nutritious meal.

If you’re looking for something a bit more indulgent, why not try these Baked Extra Firm Tofu Fries? They are crispy and golden on the outside, with a perfectly firm and chewy texture on the inside. The batter consists of a combination of corn starch, garlic powder, onion powder, and paprika soaking up a soy and sesame oil marinade. Bake them in a pre-heated oven and serve them with a dipping sauce of your choice.

These Grilled Tofu Steaks are perfect for a summer BBQ. All you need is a block of extra-firm tofu, your favorite BBQ sauce, and a grill. Because of their firm texture, the steaks can benefit from being pre-pressed to remove any extra moisture. Grill the steaks over medium heat until they are lightly charred and then coat with the BBQ sauce at the end.

Finally, let’s talk breakfast ideas. This Curried Tofu Breakfast Sandwich is sure to brighten your morning. Start by pressing and crumbling the extra-firm tofu, then add in some curry powder, nutritional yeast, and tamari for flavor. Pan fry the mixture until it is golden and crispy and use it as a sandwich filling for a plant-based breakfast sandwich with a touch of spice.


Extra-firm tofu is an incredibly versatile and nutritious plant-based option. It is great for grilling, baking, sautéing, and more, and its flavor and texture are perfect for a variety of recipes. From tempting breakfast sandwiches to spicy cashew tofu and tasty fries, there is no shortage of delicious recipes featuring extra-firm tofu. So get creative and give some of these recipes a try!