Food Quality Guideby KarbCoach

Food Quality Guide by KarbCoach

Trader Joe's Firm Tofu: Longevity analysis

Updated 2026-09-02 · Trader Joe's

Quick answer

Everyday Choice

Trader Joe's firm tofu received a Longevity Score of 98 out of 100 (everyday choice). Whole-food, plant-based protein with minimal processing. Strengths include high protein content, low sodium level, and fiber, while main considerations include soy.

Longevity Score 98/100

What helped the score?

  • High protein content
  • Low sodium level
  • Contains fiber

What held the score back?

  • Contains soy

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Food Quality Guide analysis details

Product facts

Product
Trader Joe's Firm Tofu
Category
Prepared Meals (source: Plant Based Foods And Beverages)
GTIN / UPC
00000000419116
Serving size
84 g (1 serving (84 g))
Source data — ingredients
Ingredient list from product label data (see Sources)
Food Quality Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

Trader Joe's

Firm Tofu

Everyday Choice

KarbCoach Recommendation

Everyday Choice

Whole-food, plant-based protein with minimal processing.

What Stands Out

Low Fiber

2g fiber

7% DV

Real Soybeans

Primary protein source

Good Protein

8g protein

16% DV

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • High protein content
  • Low sodium level
  • Contains fiber
  • Minimal processing

Key Concerns

  • Contains soy

Ingredient Signals

Primary protein

Soybeans

Whole-food ingredients

Organic soybeans

Additives

Calcium sulfate

Ingredients

Ingredient list

WATER, ORGANIC SOYBEANS, CALCIUM SULFATE. CONTAINS SOY.

Formulations can vary — check the package label for the final word.

Macronutrients

Calories

70

4% DV

Total Carbs

2g

1% DV

Protein

8g

16% DV

Saturated Fat

0.5g

3% DV

Fiber

2g

7% DV

Net Carbs

0g

0% DV

Sugar

0g

Added Sugar

0g

0% DV

Total Fat

3.5g

4% DV

Sodium

10mg

0% DV

Unsaturated Fat

3g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories704% DV
Total Carbs2g1% DV
Protein8g16% DV
Saturated Fat0.5g3% DV
Fiber2g7% DV
Net Carbs0g0% DV
Sugar0g—
Added Sugar0g0% DV
Total Fat3.5g4% DV
Sodium10mg0% DV
Unsaturated Fat3g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Supportive

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.

    A supportive signal: Lower net carbs (0g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (0.5g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Supportive

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.

    A supportive signal: Moderate calories (70 kcal)

    See more for this goal

  • Low Sugar Lifestyle

    Supportive

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the available data suggest this product may align in helpful ways.

    A supportive signal: Low sugar (0g)

    See more for this goal

  • Appetite & Portion Awareness

    Supportive

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.

    A supportive signal: Modest calories per serving (70 kcal)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Athletic Fueling

    Watch-outs

    Athletic Performance

    For someone prioritizing Athletic Fueling, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower carbs for fueling (2g)

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Trader Joe's Firm Tofu highly processed?

Food Integrity lists processing level as Minimal processing. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Trader Joe's Firm Tofu shows about 2g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Trader Joe's Firm Tofu: 0g added sugar per serving. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: High protein content; Low sodium level; Contains fiber.

What prevented a perfect Longevity Score?

Key concerns noted include: Contains soy.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same prepared meals differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Prepared Meals, selected from the same Food Quality Guide catalog.

Source data and Food Quality Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Food Quality Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

See how this item lines up with your goals

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