What’s the Difference Between All the Types of Tofu? (2024)

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Emily Han

Emily Han

Emily Han is a Los Angeles-based recipe developer, educator, herbalist, and author of Wild Drinks & Cocktails and co-author of Wild Remedies. For recipes and classes, check out her personal site.

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updated Aug 17, 2022

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What’s the Difference Between All the Types of Tofu? (1)

Firm, extra firm, soft, silken — the vast array of fresh tofu varieties can seem daunting. What’s the difference between the varieties of tofu, and how do you choose which kind to use in a dish? It’s all about water (how much or how little it contains) and texture. To learn more about the different types of tofu, I asked a couple of experts.

The Difference Between Types of Fresh Tofu

From least firm to most firm, the most common types of tofu are silken, soft, medium, firm, extra firm, and super firm. Non-silken tofu is also known as regular tofu.

To find out what makes these tofus different, I spoke to Tim Kenny, VP of Marketing at Nasoya, a company that makes organic, non-GMO tofu. Kenny explains: “The difference is in how much water is pressed out of the tofu. The more water you press out of it, the firmer it gets. As we make it firmer, with less water content, both the fat and protein go up.”

Kenny notes that as you move up in firmness, it takes additional time to bake or fry out extra water. “It really becomes personal preference how firm a texture you like to eat, and how much time you have,” he says.

I also questioned Andrea Nguyen, author of the Asian Tofu cookbook. Nguyen compares picking tofu to picking a clothing brand that you like. “There is a wide variety of tofu textures,” she says.

“Just like you have to try different brands of jeans to see what will look best, you need to try different kinds of tofu and see what you like. Fortunately, it’s not as hard as choosing denim and it won’t cost you so much!”

More About Silken Tofu

This undrained, unpressed Japanese-style tofu has the highest water content and a custardy texture. Silken tofu can have different consistencies depending on how much soy protein it contains. It is often labeled soft, firm, or extra firm.

Silken tofu works well in creamy and blended foods like smoothies, desserts, puddings, salad dressings, sauces, and dips. It can also be used as an egg substitute in baking.

Nguyen recommends buying silken tofu in plastic tubs rather than boxes. “The boxed stuff is emergency tofu,” she says. “Though it doesn’t need to be refrigerated and is handy for camping, it doesn’t taste as good as the others.”

Recipes with Silken Tofu

  • Vegan Mixed Berry and Chia Protein Shake
  • How To Make Easy Vegan Mayonnaise
  • Creamy Tofu and Green Pea Dip

Regular Tofu

Regular tofu is pressed and has a somewhat spongy texture, and comes in several varieties distinguished by how much water is pressed out. Soft tofu has the least amount of water pressed out, while super-firm has a low moisture content and a dense texture.

  • Soft tofu: Soft tofu is the Chinese-style equivalent of silken tofu. It is slightly less smooth but can be used in the same way as silken tofu.
  • Medium tofu: This tofu is denser than silken and soft but still fairly delicate. It can work well in gently simmered miso soup and served cold like hiya yakko. Depending on the brand, it may be interchangeable with firm tofu.
  • 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. “It will fall apart, but that’s okay,” she says.
  • Extra-firm tofu: This tofu holds its shape well and is excellent for slicing, cubing, and all kinds of frying: pan-frying, a quick stir fry, deep-frying. It can also be baked, grilled, and crumbled and used like ground meat. Nguyen notes that the more solid the tofu is, the more difficult it can be to infuse with flavor, “so choose your brand and texture based on that,” she says.
  • Super-firm tofu: This tofu is very dense with a high protein content. It won’t fall apart on you and there is less water to cook out, so it can be a good choice when you’re in a hurry. However, it can also dry out more quickly if you’re baking or grilling with high heat. This tofu is often vacuum-packed rather than sold in a tub. The reason why? Kenny says it’s less intimidating to tofu newbies — “it looks more like a package of cheese, you can see what it looks like and even squeeze it.”

Recipes with Regular Tofu

  • How To Make Miso Soup
  • Weeknight General Tso’s Tofu
  • How To Scramble Tofu
  • Bryant Terry’s Grilled Vegetable and Tofu Kebabs

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What’s the Difference Between All the Types of Tofu? (2024)

FAQs

What’s the Difference Between All the Types of Tofu? ›

Tofu is categorized as silken, regular, firm, extra-firm and super-firm. Silken, the softest type of tofu, can be compared to a young white cheese. Firm tofu, the most common, has the same consistency as feta, while the texture of super-firm can be compared to that of meat.

Which kind of tofu is the best? ›

In general, I find that firm and extra-firm tofu are the most useful because they're versatile. They hit the tofu texture sweet spot—soft enough to absorb flavor but hardy enough to be cooked without risk of falling apart. Do note that some firm tofu, like House Foods', skews soft, more like medium-firm.

Which tofu is healthier? ›

Tofu Nutrition

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.

What is the best tofu to start with? ›

Make sure you select the right texture.

Soft silken tofu would be my choice for blending into desserts or slicing into miso soup, but if you're serving it as a main dish or topping it onto bowls, extra-firm is what you'll need. It has a heartier, denser texture and less water content than other types of tofu.

What type of tofu is best for deep frying? ›

Extra firm tofu – Extra-firm tofu is best, but regular firm will work. Unlike medium or soft tofu, extra-firm is made and packed with very little liquid (which is all pressed out before frying). The wetter your tofu is, the more it will fall apart.

What kind of tofu is best for stir-fry? ›

For tofu stir-fries, buy extra-firm tofu (or if you can't find that, buy firm tofu). Grace Young, wok guru and author of Stir-Frying to the Sky's Edge, says that for the best texture, “You want to remove as much liquid as possible before you stir-fry, so start with extra-firm.

Is there a downside to eating tofu? ›

Contains antinutrients

Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body's ability to absorb nutrients from food ( 6 ).

Is tofu better for you than eggs? ›

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.

Is it okay to eat tofu every day? ›

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

Are you supposed to wash tofu? ›

If you decide to press tofu, take care not to smoosh it too much, as it can break apart. Rinsing: Counterintuitively, you can use water to ultimately help you get rid of it. Yang suggests rinsing tofu with hot, salted water, which adds flavor and ultimately draws out moisture.

Which tofu is good for weight loss? ›

Tofu is low in calories.

3.5 oz of firm tofu has 78 calories, and silken tofu has 55 calories. Soft soy tofu with lecithin is ranked second with 61 Calories, but all of those are less than many animal protein options, which usually clock in at 140-200 calories for 3.5-oz servings.

Can you eat tofu raw? ›

You can eat raw tofu without cooking directly from the pack, but make sure that you drain off the excess water first because it does not add anything to the experience. Tofu is also called bean curd. It is a white, creamy, soft, relatively flavorless food product made from soybeans.

What is better firm or extra-firm tofu? ›

The culinary possibilities of firm and extra-firm are almost the same, but extra-firm tofu doesn't absorb marinades as well. On the other hand, extra-firm is easier to pan-fry, stir-fry or deep-fry. Follow your personal preference.

What tofu do Japanese use? ›

Shima Tofu (島豆腐)– Very firm tofu from Okinawa, mainly used for stir fries. Sukiyaki Tofu 【すき焼き豆腐)- This Tofu is pre-grilled and is mainly used for sukiyaki. Oboro Tofu or Yose Tofu or Zaru Tofu(おぼろ/寄せ豆腐/ざる豆腐)Fresh Tofu – usually eaten at it is. In a round package.

What is the best tofu for egg replacement? ›

Silken tofu & firm tofu

Tofu is a protein-packed vegan egg substitute, while silken tofu adds a creamy texture when used as an egg substitute in cheesecakes, ice cream, sour cream, or puddings.

What tofu is best for protein? ›

For a general estimate, here's how much protein each type of tofu has in a 100-gram serving, according to the United States Department of Agriculture (USDA): Extra firm tofu: 7.4 grams. Firm Tofu: 6.9 grams. Silken Tofu: 4.8 grams.

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