Plant-Based Protein | Vegan Lacto Ovo Vegetarian Vegetarian Gluten Free Low Calorie Low Fat

Low Fat Tofu

Glycine max Allergens: Soy
Low Fat Tofu

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine East Asian
  • Seasonality Year-Round
  • Source Soybeans

The Forktionary Angle

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Definition

A protein-rich, coagulated soybean curd with less fat than regular tofu, offering a firm texture and neutral flavor.

Sensory Profile

TasteNeutral, slightly beany, absorbs flavors well
TextureFirm, dense, slightly chewy
AromaMild, fresh, sometimes slightly beany
AcidityLow

Technical Metrics

Nutrition Facts

Per 85g (3 oz)
Calories75 kcal
Total Fat3 g
Saturated Fat0.5 g
Trans Fat0 g
Cholesterol0 mg
Protein10 g
Total Carbohydrate2 g
Dietary Fiber1 g
Total Sugars0.5 g
Calcium150 mg
Iron1 mg
Potassium100 mg

Chef’s Secret

Press low-fat tofu for at least 30 minutes to remove excess water, allowing it to better absorb marinades and achieve a firmer, crispier texture when cooked.

Substitutions

Best Match

Extra-Firm Tofu

1:1

Similar texture and versatility, slightly higher fat but still healthy.

Tempeh

1:1

Fermented soybean product, offers a denser texture and nuttier flavor, also high protein.

Seitan

1:1

Wheat gluten-based, very chewy, high protein, but not gluten-free.

Cooked Chicken Breast (shredded)

1:1

For non-vegan applications, offers high protein and low fat, but a different flavor.

Buying Guide

Look for varieties that specify "low fat" or "light" to ensure reduced fat content.

Flavor Pairings

Stir-fries curries scrambles baked grilled marinated dishes.