What is the difference between soft and hard tofu?
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Soft tofu (also known as silken tofu) contains more water than hard tofu.
From a culinary standpoint, this makes them significantly different in the texture department ( silken tofu is great for smoothies, but terrible for a stirfry, while the reverse holds true for the hard version of this vegetarian staple ).
The differences in water content also make for quite a difference in the nutrition department.
3 OUNCES OF SOFT TOFU VS. 3 OUNCES OF HARD TOFU
Calories: 55 (soft) vs. 134 (hard)
Fat: 3.3 grams (soft) vs. 9 grams (hard)
Saturated Fat: .5 grams (soft) vs. 1.35 (hard)
Calcium: 100 milligrams (soft) vs. 315 milligrams (hard)
Protein: 6 grams (soft) vs. 12 grams (hard)
As you may have noticed, a very small percentage of tofu's fats are saturated. A good portion of its fats are heart-healthy Omega-3's, the same ones found in fish!
As a reminder – the recommended daily intake of calcium is 1,000 milligrams, so hard tofu is a most excellent source.