Plant-based foods › Firm tofu (calcium-set)
Tofu on a plant-based diet
Tofu is one of the most useful foods on a plant-based diet: a good source of protein and iron, and, when it is calcium-set, of calcium too. Firm and extra-firm tofu pack the most in; check the label for calcium sulfate if calcium is what you are after.
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Made from soya beans, tofu is a complete protein and a genuinely useful source of iron and zinc. Calcium-set tofu (look for calcium sulfate, or E516, in the ingredients) is also one of the best plant calcium sources there is, which is why it does so much heavy lifting on a dairy-free diet.
How to get the most from it
Press firm tofu to squeeze out water so it crisps and soaks up flavour, then bake, fry or crumble it into a scramble. Pair it with a source of vitamin C (peppers, tomatoes, a squeeze of lemon) to help you absorb its iron. Silken tofu is softer and lower in these minerals but perfect for blending into smoothies, soups and puddings.
Firm tofu (calcium-set) nutrition
| Nutrient | Per 1/2 block (100g) | % of RNI |
|---|---|---|
| Iron | 2.66mg | 31% |
| Calcium | 683mg | 98% |
| Zinc | 1.57mg | 22% |
| Protein | 17.3g | 38% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
What it covers on your watch-list
Recipes with Firm tofu (calcium-set)
- Tofu and greens stir-fry
- Sesame tofu rice bowl (Plus)
- Peanut tofu noodles (Plus)
- Ginger tofu with pak choi (Plus)
- Tofu with turnip greens (Plus)
- Baked tofu katsu bowl (Plus)
- Turmeric tofu scramble (Plus)
Common questions
Is tofu a good source of protein?
Yes. Tofu is a complete protein, meaning it supplies all the essential amino acids, and firm tofu is one of the more protein-dense plant foods per serving.
Does tofu contain calcium?
Only if it is calcium-set. Check the ingredients for calcium sulfate; that version is an excellent plant calcium source, while tofu set with other coagulants has much less.
Is soya safe to eat regularly?
For most people, yes. UK and international dietetic bodies consider moderate soya intake safe and healthy as part of a varied diet.