House Foods Premium Firm Tofu
Nutrition Facts
- Total Fat 4,19 g5%
- Saturated Fat 0,71 g4%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 33 mg1%
- Total Carbohydrate 0,97 g0%
- Dietary Fiber 0,9 g3%
- Total Sugars 0,4 g
- Protein 10,92 g22%
- Vitamin D —
- Calcium 149 mg11%
- Iron 1,69 mg9%
- Potassium —
100g of HOUSE FOODS Premium Firm Tofu contains 85 kcal calories, 10,92g protein, and 149mg calcium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein51%(44 kcal)
- Carbs5%(4 kcal)
- Fat44%(38 kcal)
Nutrient density
Meets ≥10% Daily Value for 2 of 11 nutrients
Low nutrient densityUse House Foods Premium Firm Tofu in your next meal plan
Melio can build a complete week of meals around House Foods Premium Firm Tofu (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Legumes and Legume Products
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 85 kcal | 4% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 10,92 g | 22% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0,97 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 4,19 g | 5% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0,9 g | 3% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,4 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 33 mg | 1% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 149 mg | 11% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,69 mg | 9% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,71 g | 4% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,97 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 2,51 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 1,1 mg | 1% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 82,87 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated17%(0,71 g)
- Monounsaturated23%(0,97 g)
- Polyunsaturated60%(2,51 g)
Household serving sizes
g- 2 oz
- 56 g
- 3 oz
- 84 g
Frequently asked questions about House Foods Premium Firm Tofu
How many calories in House Foods Premium Firm Tofu?
House Foods Premium Firm Tofu contains 85 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in House Foods Premium Firm Tofu?
House Foods Premium Firm Tofu contains 33 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in House Foods Premium Firm Tofu?
Per 100 grams, House Foods Premium Firm Tofu contains 10.92 g protein, 0.97 g carbohydrates, and 4.19 g total fat.
Is House Foods Premium Firm Tofu good for keto or low-carb?
Yes — House Foods Premium Firm Tofu has 0.1 g net carbs per 100 g, fitting a low-carb plan.
Where does House Foods Premium Firm Tofu nutrition data come from?
Nutrition data for House Foods Premium Firm Tofu is sourced from USDA FoodData Central (FDC ID 173788). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173788/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with House Foods Premium Firm Tofu
Complementary ingredients from related USDA categories — useful starting points when planning a meal around House Foods Premium Firm Tofu.
3 meal ideas using House Foods Premium Firm Tofu
Starter templates matched to House Foods Premium Firm Tofu's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with house Foods Premium Firm Tofu
A warm bowl of oats with house Foods Premium Firm Tofu, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around house Foods Premium Firm Tofu
A big leafy salad with house Foods Premium Firm Tofu, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with house Foods Premium Firm Tofu
Roast house Foods Premium Firm Tofu with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 173788), accessed 2019-04-01.
Published: 2019-04-01
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Use House Foods Premium Firm Tofu in your next meal plan
Melio can build a complete week of meals around House Foods Premium Firm Tofu (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan