Is There A Nutritional Difference Between Silken And Firm Tofu? - Tasting Table (2024)

FAQs

Is There A Nutritional Difference Between Silken And Firm Tofu? - Tasting Table? ›

Silken tofu has a higher water content, lowering its concentration of macronutrients. This means a lower calorie count than firm tofu, with only 61 calories per 100 grams. Silken tofu is also a leaner source of protein than firm tofu, with a ratio of protein to fat that is over 10% higher than that of firm tofu.

For relatively similar serving sizes, the nutrition differences between silken and firm tofu are pretty big. Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

The texture is determined by the water content in the tofu. The more water, the softer or 'silkier' the tofu; with less water, the tofu is firmer. Tofu is categorized as silken, regular, firm, extra-firm and super-firm.

Silken tofu contains 40 calories per 91 g serving. This serving contains 2 g of fat, 4 g of protein and 1 g of carbohydrate. The latter is 0 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Silken tofu contains 0 g of saturated fat and 0 mg of cholesterol per serving.

Silken tofu is the next most common tofu style. It's made in a similar process to block tofu, except that the soy milk is coagulated without curdling the milk. It's also left unpressed, so every cake retains all of its moisture while cooling.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

"For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said. He and his family eat "probably three servings per week," Sun said. He likes using soft tofu in soups and firm tofu – frozen and cut up – in a traditional Chinese hot pot.

Many recipes gravitate toward the reliability of extra-firm tofu, which is easy to manipulate and not likely to fall apart in dishes. But tofu isn't a one-texture-fits-all ingredient. It's a wondrous flavor sponge, and the softer the texture, the better it will take on seasonings.

While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also important to store tofu properly to prevent germs from growing on any unused portions.

Pressing won't work with any type of silken tofu as silken tofu is too soft and the process will crush it completely. Silken tofu is best used in dishes where it is lightly cooked or blended, like in our vegan mayonnaise.

Is silken tofu a complete protein? ›

Tofu, tempeh, and edamame are all made from soybeans and are excellent plant-based complete protein sources. Tofu is made from condensed soy milk pressed into white blocks. It comes in a variety of textures, including: silken.

Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. What is this? Tofu is also a good source of 'complete' plant protein, meaning that it has a well-balanced amino acid profile. It's also one of the most well-known plant-based sources of iron.

Foods that have undergone some processing but contain very little or no added sugars and salt are considered “minimally processed” or simply “processed.” These include whole grain pasta, whole grain flours, tofu, and tempeh.

Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and are not interchangeable in a recipe.

A quick dunk in boiling salted water will give this protein a new lease on life.

Firm tofu: This tofu absorbs flavors well and can be stir-fried and pan-fried (how well it will hold together depends on the brand). It's also great crumbled and used in tofu scramble and as a substitute for ricotta cheese. Nguyen suggests using it in simmered dishes and braises like ma po tofu.

Use Tofu to Save Calories

A 3.5-ounce serving of firm tofu has just 78 calories. The same amount of silken tofu has 55 calories, and a 3.5-ounce serving of soft tofu has 61 calories. All of these types of tofu have fewer calories than many of the typical animal-based protein foods eaten by people on a diet.

Silken tofu is softer and easier to digest than firm tofu, so it may be a better option for those with sensitive stomachs. Additionally, you can try marinating the tofu in a mixture of vinegar, soy sauce, and ginger before cooking, as this can help break down some of the harder-to-digest proteins.