Use it up · Beans, lentils and legumes
Tofu
Have extra tofu? Here’s how to choose, store and prep tofu, plus 6 family recipes to use it all up, best matches first.
🛒 Choosing it
Extra-firm holds its shape for stir-fries and baking; silken blends into smoothies and sauces.
🧊 Storing it
- Fridge
- By the package date; once opened, cover with fresh water and use within a few days
- Freezer
- Freezing makes it chewier, which many cooks like
Keep the fridge at 40°F or below and the freezer at 0°F. Freezer times are for best quality; food kept frozen at 0°F stays safe. When in doubt, throw it out.
🔪 Prepping it
Drain and press between towels for 15 minutes, cut into cubes, then bake or pan-fry until golden.
📊 Nutrition per 100 g
Firm tofu. 100 g is about 3 1/2 ounces.
| Calories | 144 kcal | 7% |
|---|---|---|
| Protein | 17 g | 35% |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.3 g | 6% |
| Total carbohydrate | 2.8 g | 1% |
| Dietary fiber | 2.3 g | 8% |
| Sodium | 14 mg | 1% |
| Calcium | 683 mg | 53% |
| Iron | 2.7 mg | 15% |
| Potassium | 237 mg | 5% |
% Daily Value for adults (FDA). From USDA FoodData Central 172475 (SR Legacy).
🍽 Recipes that use it up
6 recipes, the ones that use the most tofu first.
- Crispy Baked Tofu Bites50 min · serves 4 · dinner, snack Star ingredient🧒 kid-friendly🥕 vegetarian
- Veggie Tofu Scramble22 min · serves 4 · breakfast Star ingredient⚡ quick🥕 vegetarian
- Tofu, Mushroom and Bok Choy Stir-Fry35 min · serves 4 · dinner Star ingredient🥕 vegetarian
- Garlic Ginger Tofu and Broccoli Stir-Fry40 min · serves 4 · dinner A main ingredient🥕 vegetarian
- Teriyaki Tofu Rice Bowls1 hr · serves 4 · dinner, lunch A main ingredient🥕 vegetarian
- Mapo-Style Tofu with Pork35 min · serves 4 · dinner A main ingredient
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Storage times and buying tips are general guides from the sources below; follow any date or instructions on the package. Cook meat, poultry, fish and eggs to the USDA safe temperatures in each recipe.