Tofu is soybean curd. Tofu has a high protein content, is rich in iron, calcium and B vitamins. Tofu is available in various forms. Silken tofu is the softest and is best for mashing, blending for dips, dressings and sauces.
Firm tofu is a heavily pressed version with a dense texture like firm cheese. Firm tofu can be cubed, sliced and marinated. Tofu is a great low-calorie replacement for meat in stir-fries, stews and casseroles.
You can buy tofu smoked, marinated or braised. Tofu has no flavour of its own but absorbs the flavour of sauces in which it is cooked or marinated.
Calories in Tofu:
Raw (firm) 1/2 cup = 185 calories.
Raw (regular) 1/2 cup = 94 calories.
Hinoichi Chinese 40z/100g = 70 calories.