Varieties

Silken, soft, firm, and extra-firm tofu blocks grouped together, showing the full texture range.

Showing all four main tofu textures together in one natural scene lets readers grasp that tofu is a family of distinct products with different uses and consistencies.

Legumes & Beans

Tofu

Mild soy curd that soaks up any flavor you give it

A blank canvas of soy protein — silken tofu blends into sauces while firm tofu crisps, grills, and stir-fries, taking on whatever marinade it meets. Keep it cold in water.

Tofu is bean curd — soy milk gently curdled with a coagulant (usually nigari or gypsum) and pressed into blocks, much the way cheese is made from dairy. It's been a protein staple across East Asia for two millennia, and its genius is its blankness: tofu has almost no flavor of its own, which makes it a sponge for marinades, sauces, and spice. The whole game is texture and treatment. Silken tofu is custard-soft and blends into smoothies, dressings, and desserts; firm and extra-firm tofu holds its shape for frying, grilling, and stir-frying. Two habits unlock it: pressing out excess water so it crisps and browns rather than steams, and giving it a flavorful marinade or a hot, well-oiled pan to develop a golden crust. Done right, tofu is anything but bland.

Measured in: g
Storage: Refrigerate
Shelf life: 7 days

Allergens

Soy

Find it in

Health FoodInternational

Types & varieties

Silken tofu

Custard-soft, unpressed — for smoothies, dressings, soups, and desserts.

Soft / medium tofu

Tender but sliceable — for soups like mapo and gentle braises.

Firm tofu

Holds its shape — the all-purpose stir-fry and pan-fry block.

Extra-firm tofu

Dense and meaty — best for grilling, baking, and getting crispy.

How to prep (press & marinate)

Firm tofu is mostly water, and water is the enemy of a crisp crust. Pressing it before cooking lets the surface dry and brown, and a marinade or a cornstarch dusting takes it from bland to craveable.

Press firm/extra-firm 15–30 min under a weight (or use a tofu press)
Marinate the pressed tofu — it drinks up soy, garlic, ginger, sesame
Dust with cornstarch before frying for an extra-crisp shell
Freezing then thawing firm tofu makes it chewier and more sponge-like

How to cook by type

Match the texture to the technique: silken for blending and soups, firm and extra-firm for high-heat searing. Get the pan hot and the tofu dry, and don't crowd it.

Pan-fry or bake pressed firm tofu until deeply golden on all sides
Bake at 400°F (200°C) 25–30 min, flipping once, for hands-off crisping
Blend silken into dressings, dips, and creamy desserts
Use soft/silken in mapo tofu and miso soup where it should stay tender

Common uses

Stir-fries with crisp cubesMapo tofu and braisesMiso soupGrilled or baked tofu steaksScrambles (a vegan egg stand-in)Smoothies and creamy dressings (silken)Vegan desserts and mousses (silken)Crispy tofu bowls and wraps

Tips & pitfalls

Press firm tofu before cooking — squeezing out water is the secret to crisp, browned cubes.
Toss pressed tofu in cornstarch before frying for a shatteringly crisp crust.
Marinate it; tofu is a flavor sponge and dull only when under-seasoned.
Freeze and thaw firm tofu for a chewier, more 'meaty' texture that soaks up sauce.
Use silken for creamy blends and firm for anything you want to sear or grill.

Nutrition

94kcal

Energy

393 kJ · per 100 g

Where the calories come from

Protein 15%Carbs 68%Fat 17%

Protein

3.5g

7% DV

Carbs

16g

6% DV

Fat

1.8g

2% DV

Fiber

0.2g

1% DV

Sugars

1.2g

of which

Sodium

35mg

2% DV

Notable micronutrients

Selenium24% DV

Magnesium10% DV

Calcium9% DV

Iron6% DV

Thiamin (B1)5% DV

Vitamin C3% DV

Source · USDA FoodData Central · Tofu yogurt

View on FDC →

In the shops

Matched grocery products

Firm Tofu
Hacendado · 400 g · Mercadona
€1.90
Bonpreu Organic Tofu
BONPREU · kg · Bonpreu
€2.45
Natursoy Fresh Organic Tofu
NATURSOY · kg · Bonpreu
€2.99

Good to know

Flavor & texture: Neutral; silky-custardy (silken) to firm and meaty (extra-firm)
How to cook: Press firm tofu, then pan-fry/bake/grill 400°F (200°C) ~25–30 min until golden
Press?: Yes for firm types — press 15–30 min to expel water so it crisps and browns
Nutrition: ~76 kcal/100g; ~8g protein (complete), low carb; calcium-set kinds rich in calcium
How to store: Refrigerated; once opened, submerge in fresh water (change daily), use ≤4 days; freezes for a chewier texture

Substitutes