Firm vs super-firm tofu: compare House Foods’ exact labels
These exact House Foods panels list 9 g versus 7 g protein per 85 g, while both list 70 kcal.
House Foods’ current U.S. Organic Firm and Organic Super Firm panels both list 70 kcal per 85 g. Firm lists 7 g protein; Super Firm lists 9 g. Firmness is useful for choosing texture, but the exact product label still matters for logging.
Two labels with the same serving weight
The official Firm page is for the 14 oz pack; the Super Firm page is for the 10 oz pack. Each nutrition panel uses 3 oz, or 85 g. This lets us compare a fixed amount without assuming that two different blocks are the same size.
| Tofu | kcal | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Firm | 70 | 7 | 2 | 4 | 1 | 10 |
| Super Firm | 70 | 9 | 3 | 3.5 | 2 | 10 |
The texture word is not a universal formula
Within these named products, Super Firm provides 2 g more listed protein and 1 g more fiber in 85 g. Fat is 0.5 g lower. That is a comparison of their published recipes; it is not a rule that every brand’s super-firm tofu must have those values.
Do not replace this Super Firm entry with a different retailer listing for an 8 oz pack or a foodservice block simply because the name is similar. Pack formats, source dates and formulations need to match. A general tofu result can be useful as a reference, but it should not masquerade as the exact package in your kitchen.
If dinner uses 170 g
Doubling the source serving gives a calculated 140 kcal and 14 g protein for Firm, or 140 kcal and 18 g protein for Super Firm. Carbohydrate becomes 4 g or 6 g, respectively. These figures come from scaling rounded labels, so they are practical estimates rather than laboratory measurements of your cooked plate.
A full pack is a separate question. Read the net weight and weigh the amount used; do not count “one block” as one 85 g serving. The manufacturer describes approximate servings per package, and rounding an approximate count before multiplying can add avoidable error.
Pressing, frying and marinade change what to log
Pressing removes liquid. The pages do not quantify how much of each nutrient remains after your pressing method, so do not subtract protein or calories in proportion to the liquid lost. For a recipe, start with the matching source tofu and the amount used before preparation.
Oil, sauce, coating and marinade are additional ingredients. Record the amounts actually used where possible; the plain-tofu panel does not cover frying oil or a peanut sauce. If some marinade is discarded, distinguish the amount made from the amount eaten rather than inventing a universal absorption percentage.
House Foods suggests different culinary uses for these textures, including crumbling firm tofu and grilling super firm. Choose the texture your dish needs while keeping the nutrition comparison exact. Both are soy foods; firmness and an organic label do not remove the need to check current ingredients and allergen statements.
Sources & serving notes
- House Foods · Organic Firm Tofu
Complete manufacturer nutrition-table payload downloaded and read: 14 oz pack, 85 g serving.
- House Foods · Organic Super Firm Tofu
Complete manufacturer nutrition-table payload downloaded and read: 10 oz pack, 85 g serving. Different 8 oz retailer record not substituted.
- FDA · understanding the Nutrition Facts label
Official product panel read on the research date. Check your own package for the current formulation.
Sources checked 2026-10-19. U.S. organic products only; no inferred pressing retention or marinade absorption.