Steamed tofu is a delicate, silken-to-firm soya bean curd that has been cooked by steaming rather than frying. It retains the full protein profile of tofu — complete plant protein with all essential amino acids — alongside calcium (if calcium-set), iron, and magnesium, with no added fat from frying. Its mild flavour absorbs sauces and seasonings readily.
Check the label for the coagulant — calcium sulphate-set tofu provides significantly more calcium than nigari-set. Steam for 8-10 minutes and serve with a soy-ginger dressing or miso glaze.
Where Tofu, soya bean, steamed Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 95.0 mg | 14% | |
| Potassium | 63.0 mg | 3% | |
| Magnesium | 23.0 mg | 6% | |
| Folate | 15.0 µg | 8% | |
| Niacin equivalents (NE) | 1.40 mg | 9% | |
| Iron | 1.20 mg | 9% | |
| Vitamin E (alpha-TE) | 0.950 mg | 8% | |
| Zinc | 0.700 mg | 7% | |
| Manganese | 0.400 mg | 20% | |
| Copper | 0.200 mg | 20% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Vitamin B6 | 0.070 mg | 5% | |
| Thiamin (B1) | 0.060 mg | 5% | |
| Pantothenic Acid (B5) | 0.050 mg | 1% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Polyunsaturated fat (PUFA) | 2.00 g | — | |
| Monounsaturated fat | 0.800 g | — | |
| Sucrose | 0.200 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 2.00 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →