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Tifu cheese Calories
Plant-based protein source, vegan cheese alternative, low saturated fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Tifu cheese (30 g) has 63 calories. That works out to 210 calories per 100 g. It contains 1.2 g of carbs, 4.5 g of protein, 4.5 g of fat and 0.8 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tifu cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
63
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
4.5g
· 9% DV
Fat
4.5g
· 6% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 28% · Fat 64%
Tifu cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 4.5 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of Tifu cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 63 kcal |
| 1 slice (thin) | 20 g | 42 kcal |
| 1 slice (thick) | 45 g | 95 kcal |
| 1 serving (medium) | 50 g | 105 kcal |
| 1 piece (small) | 60 g | 126 kcal |
| 1 serving (large) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (large) | 100 g | 210 kcal |
| 1 pack (whole) | 200 g | 420 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Tifu cheese
What is Tifu cheese made from?
Tifu cheese is made from soy milk, not cow’s milk. The soy milk is coagulated into curds, which are then drained and pressed into tofu; its texture depends on how much moisture is removed.
Does Tifu cheese melt like regular cheese?
No, Tifu cheese usually does not melt into the stretchy, smooth texture of dairy cheese. It tends to hold its shape or soften, so it works better in stir-fries, bowls, and fillings than as a direct melting-cheese substitute.
How does Tifu cheese taste?
Tifu cheese has a mild, fairly neutral taste on its own. It readily takes on marinades, seasonings, and sauces, so pressing out excess water and adding flavor before cooking can make it more satisfying.
How do you make Tifu cheese crispy?
To make Tifu cheese crispier, pat it dry, cut it into even pieces, and cook it in a hot pan with a little oil. Avoid crowding the pan, which can trap steam and prevent browning.
Should you press Tifu cheese before cooking it?
Pressing Tifu cheese can help remove excess water and improve browning, especially when frying or baking it. Wrap it in a clean towel and apply gentle pressure; very soft varieties may crumble if pressed firmly.
Can you eat Tifu cheese without cooking it?
Yes, Tifu cheese can be eaten without cooking if it is ready-to-eat and has been handled and stored according to its package directions. Add it cold to salads or sandwiches, or season it first for more flavor.
How do you marinate Tifu cheese so it has more flavor?
Cut Tifu cheese into pieces and coat them with a savory marinade before cooking. A mixture with soy sauce, garlic, or spices can add flavor; patting the pieces dry first helps them brown after marinating.
Can Tifu cheese replace feta in a salad?
Tifu cheese can stand in for feta in a salad, but it is milder and usually less crumbly and salty. Crumble or cube it, then season it with salt, herbs, or a tangy dressing to better suit the dish.
How should you store Tifu cheese after opening?
Keep opened Tifu cheese refrigerated in a covered container and follow the storage directions on its package. Keeping it sealed helps prevent drying and stops it from picking up odors from other foods.
Can you freeze Tifu cheese?
Yes, Tifu cheese can be frozen, though thawing often makes it firmer and more porous. That texture can suit cooked dishes and marinades; drain excess liquid after thawing and use it in a cooked recipe.
Tifu cheese Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
Biotin
0.6µg · 2% DV
B2
0.02mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.15mg · 7% DV
Copper
0.05mg · 6% DV
Sodium
126mg · 5% DV
Phosphorus
33mg · 5% DV
Potassium ⭐
54mg · 2% DV
Tifu cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tifu cheese
To burn the 63 calories in 1 slice (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tifu cheese?
Tifu cheese is a tofu-based, plant-derived alternative made to offer a cheese-like form and flavour. Tofu has roots in East Asian food traditions, while tofu cheeses are used more broadly as dairy-free options; recipes and textures vary by product.
Slice it into sandwiches, crumble it over salads or serve it at breakfast with bread and vegetables. Its flavour is usually mild, so herbs, spices or a savoury sauce can add character. It provides plant-based protein, with 15 g per 100 g, and is low in saturated fat. For a lighter meal, pair a modest portion with plenty of fresh vegetables.
How Nutritious Is Tifu cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tifu cheese Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tifu cheese Contain Allergens?
Contains these allergens:
Which Diets Is Tifu cheese Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tifu cheese Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.44g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.