Dals & legumesLow choking riskFrom 6 months

Tofu (firm, calcium-set)

Soy

Good for:

Bones & teeth
Immunity
Growth

How to serve

Around 6 months

Finger-length strips of soft-cooked firm tofu, or mashed into purée.

9 months

Bite-sized soft cubes; scrambled tofu.

12 months+

Cubes, stir-fries (low sodium).

Good to know

Soy is a common allergen. Calcium-set tofu is an excellent calcium source.

Recipes with tofu (firm, calcium-set)

Tofu & Broccoli FingersStage 2 · 7–8m

What it's good for

Per typical serving at 7–8 months (~60 g).

Bones & teeth
- Calcium helps form and maintain healthy teeth and bones. 158% of daily need. MedlinePlus: Calcium in diet ↗
Immunity
- Zinc is needed for the immune system to work properly, and for growth. 31% of daily need. MedlinePlus: Zinc in diet ↗
Growth
- Protein helps the body repair cells and make new ones, and is important for growth. 94% of daily need. MedlinePlus: Protein in diet ↗

A nutrient counts when one serving gives at least 20% of the daily need (NASEM) — the bar FDA sets for “excellent source” labels. No single food does the job alone; a varied diet does.

Per 100 g

Values are for the raw / as eaten.

Energy	144 kcal
Protein	17 g
Fat	8.7 g
Carbohydrate	2.8 g
Fiber	2.3 g
Iron	2.7 mg
Zinc	1.6 mg
Calcium	683 mg
Vitamin C	0.20 mg
Vitamin D	0 µg
Folate	29 µg
Vitamin B12	0 µg
Sodium	14 mg
Potassium	237 mg
Magnesium	58 mg

Source: USDA FoodData Central #172475 — “Tofu, raw, firm, prepared with calcium sulfate”.