• Home
  • Guides
  • Firm Tofu vs Tofu Yogurt: Which Is Healthier?

Firm Tofu vs Tofu Yogurt: Which Is Healthier?

This article explains the key similarities and differences between firm tofu and tofu yogurt, foods from the legumes and legume product group. Read on to learn more about the firm tofu vs tofu yogurt comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 9, 2023.

Firm Tofu and tofu yogurt belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare firm tofu and tofu yogurt and help you learn more about their similarities and differences.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

Tofu Yogurt is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Firm Tofu vs Tofu Yogurt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing firm tofu vs tofu yogurt.

This comparison will start by comparing the caloric value of firm tofu and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Firm TofuTofu Yogurt
Energy144 kcal94 kcal
Carbs2.78 g16 g
Sugar0.7 g1.24 g
Fiber2.3 g0.2 g
Protein17.3 g3.5 g
Fat8.72 g1.8 g
Saturated Fat1.26 g0.259 g

Firm Tofu vs Tofu Yogurt Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tofu yogurt vs firm tofu for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 144 calories per 100 grams of firm tofu.

However, both firm tofu and tofu yogurt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Firm Tofu vs Tofu Yogurt Protein

Legumes and most legume products, including firm tofu and tofu yogurt, are important sources of plant-based protein.

Firm Tofu offers around 80% more protein than tofu yogurt.

Firm Tofu has 17.3 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Firm Tofu vs Tofu Yogurt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in firm tofu and tofu yogurt.

The total amount of carbohydrates is around 83% higher in tofu yogurt than in firm tofu. It have 16 grams per 100 grams, compared to 2.8 grams in firm tofu.


There’s less sugar in firm tofu than in tofu yogurt, 33% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of tofu yogurt contains 0.3 grams.

Lastly, let’s take a look at the dietary fiber in firm tofu and tofu yogurt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 0.6 grams of fiber per portion, firm tofu is a better source of fiber than tofu yogurt which firm tofu offers 0.1 grams per portion.

Firm Tofu vs Tofu Yogurt Fats

Like most other legumes, with the exception of lupins and peanuts, firm tofu and tofu yogurt are low in fat.

Fats in firm tofu and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in firm tofu and tofu yogurt:

  • Firm Tofu: 8.7 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 77% lower in saturated fats.

Tofu Yogurt and firm tofu contain 0.3 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of firm tofu and tofu yogurt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Firm Tofu has a higher amount of vitamin C, vitamin E, and vitamin K.

However, tofu yogurt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Firm Tofu and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins firm tofu and tofu yogurt contain side by side, so you can easily compare them.

Firm TofuTofu Yogurt
Vitamin A166 IU33 IU
Vitamin C0.2 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.06 mg
Vitamin B2 (Riboflavin)0.102 mg0.02 mg
Vitamin B3 (Niacin)0.381 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.133 mg0
Vitamin B6 (Pyroxidine)0.092 mg0.02 mg
Vitamin B9 (Folate)29 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.31 mg
Vitamin K2 µg3.5 µg

Firm Tofu vs Tofu Yogurt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the firm tofu and tofu yogurt comparison focuses on their mineral content.

Firm Tofu is a better source of sodium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Firm Tofu and tofu yogurt contain the same amount of fluoride.

Check out the table below to learn how firm tofu and tofu yogurt compare when it comes to mineral content.

Firm TofuTofu Yogurt
Calcium683 mg118 mg
Copper0.378 mg0.075 mg
Iron2.66 mg1.06 mg
Magnesium58 mg40 mg
Manganese1.18 mg0
Phosphorus190 mg38 mg
Potassium237 mg47 mg
Selenium17.4 µg13 µg
Sodium14 mg35 mg
Zinc1.57 mg0.31 mg

The Final Word

Firm Tofu and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both firm tofu and tofu yogurt are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.