There are 3 types of Tofu -
Silken
Soft
Firm
The Firm has the highest amounts of iron and protein and the second highest of calcium. It's really misleading to be named "Firm' as it's not particularly firm as the word suggests! Read the chart to see all the nutrients contained in just 4 ounces of Tofu:
PROTEIN ( g )
Silken 9.6
Soft 9
Firm 13
SODIUM ( mg )
Silken 30
Soft 8
Firm 9
CALCIUM ( mg )
Silken 40
Soft 130
Firm 120
Silken
Soft
Firm
The Firm has the highest amounts of iron and protein and the second highest of calcium. It's really misleading to be named "Firm' as it's not particularly firm as the word suggests! Read the chart to see all the nutrients contained in just 4 ounces of Tofu:
PROTEIN ( g )
Silken 9.6
Soft 9
Firm 13
SODIUM ( mg )
Silken 30
Soft 8
Firm 9
CALCIUM ( mg )
Silken 40
Soft 130
Firm 120
Source: Composition of Foods: Legumes and Legume Products. United States Department of Agriculture, Human Nutrition Information Service.
