How Long does Cooked Tofu Last in the Refrigerator?

If you’re wondering how long cooked tofu lasts in the refrigerator, you’ve come to the right place! Whether you’ve bought it open or closed, here’s how to store it for maximum freshness. Tofu is available in various forms and can be consumed raw or cooked. Shelf life varies depending on the type and quality. Buying tofu that has passed a quality check is best.

Generally, cooked tofu can last up to 4-5 days in the refrigerator. To maximize its shelf life, it’s best to store it in a tightly covered container, separated from the sauce. To ensure crispiness, separate the tofu from the sauce. The shelf life of cooked tofu depends on the quality and the other foods in the fridge. Cooked tofu also keeps better if it’s stored in the freezer.

Cooked Tofu

What is Tofu?

Bean curd and condensed soy milk are combined to create tofu, a dairy-free and vegan meat substitute. It is widely recognized for absorbing flavours and has very few calories by nature! Since tofu comes in various forms, it can be used in many recipes.

Firm tofu, a flexible vegan meat alternative, is called for in this recipe. Tofu comes in various textures, from extra-firm to soft and silken. Mousse and other desserts, as well as soups and stews, taste great when made with soft tofu.

Tofu comes in various textures, from extra-firm to soft and silken. In addition to being delicious, firm tofu is perfect in salads, bowls, and other main dishes.

How Long does Cooked Tofu Last in the Fridge?

Cooked tofu will keep fresh and safe in proper storage for 4-5 days. However, this number may change depending on whether you combine the tofu with additional items like noodles or sauces. Additionally, cooked tofu can be frozen for up to three months.

For up to 6 months, fresh tofu will remain in peak condition in your freezer. After being frozen, cooked tofu should be defrosted and used within three months.

Before putting your tofu in the freezer, it’s a good idea to label the package or container with the date so you can keep track of how long it has been there.

When freezing cooked tofu, it’s a good idea to write down the preparation method so you’ll know exactly what to defrost when the time comes.

What is the Nutritional Content of Tofu?


Approximately 683 mg of calcium are present in one serving of 100 g, though brand and type can affect this (check the tofu nutrition label on each product). This dairy-free food’s calcium content is very beneficial for lactose-intolerant individuals.

Contains Iron

It is a good source of 2.6 mg of iron per 100 g. For an adult female, the daily requirement for iron is 18 mg, whereas it is 8 mg for an adult male.

Nutrition D

Vitamin D isn’t present in it by nature. However, some companies could add vitamin D to improve its nutritional value. For instance, the nutrition data for Nasoya Lite Silken Tofu show that it has one of the highest vitamin D levels per serving (3.8 mcg per 100 g).


According to the USDA’s Nutrient Database, the firm form has 237 mg of potassium per 100 g. (That amounts to around 7% of what males should get daily and 9% of what women should eat.) Tofu contains a similar amount of potassium to soft and extra-firm varieties.


There are 58 mg of magnesium in it, which is 14% of the recommended daily intake.


Tofu is a very low-sodium food with only 15 mg of sodium per 100 g serving.

Reference: Tofu: A Popular Food with High Nutritional and Health Benefits

Tofu provides the necessary amino acids for a balanced, healthy diet. Tofu, a popular food made from soybeans, is a good source of protein, vitamins (A, C, D, E, K), minerals (calcium, phosphorus, potassium, magnesium, iron, zinc, manganese, selenium, and copper), and B vitamins (such as riboflavin, thiamine, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate). Tofu also contains many omega-3 fatty acids essential for nutritional health.

How to Spot Bad Cooked Tofu?

Even though it can be quite challenging to determine when cooked tofu has gone bad, there are a few warning signals you can watch out for.

You can determine the other items’ freshness and suitability for consumption more easily if your cooked tofu is combined with other foods. Your tofu should be secure if you judge it based on its composition.

On its own, tofu doesn’t have a strong fragrance. It may be preferable to throw away the cooked tofu in its container and prepare a new dish if you notice a sour smell.

Tofu is naturally off-white or creamy. You might notice if you made it extremely basic if you did.

This is a solid sign that you should throw it away. However, it can be more challenging to spot signs of decomposition visually on cooked tofu because it’s frequently seasoned, marinated, or fried, which changes the natural hue.

Take a mouthful of your tofu to test it out if you’re game. It has gone bad if you detect any sour flavour or signs of fermentation.

It’s usually advisable to err on the side of caution and stop eating if you taste something musty or otherwise strange rather than later regretting it.

What is the Correct Method of Cooking Tofu?

Take the tofu out of the fridge when ready to cook it, then throw away any leftover marinade. Follow the set of guidelines for the cooking technique you’ve selected.

On the Stove

Set aside a baking sheet or casserole dish and preheat the oven to 400°F. Transfer the prepared tofu to the prepared, parchment-lined baking sheet.

Once the oven is ready, bake the tofu for 35 to 40 minutes or until it reaches the required crispiness. To achieve consistent baking, turn the tofu around halfway through.

To brown the top, you can broil the tofu for two to three minutes.

Within the Stove

A big skillet over medium-high heat should be heated with 1-2 tablespoons of canola oil or another oil with a neutral flavour.

Cook the tofu by placing it in a single layer on the pan and cooking it for two to three minutes on each side or until the required crispiness is attained. If necessary, divide your tofu into batches.

Within the Air Fryer

Spray Cooking Spray or Oil on the Air Fryer Basket: Spray Cooking Spray or Oil on the Air Fryer Basket.

Include Tofu Add the prepared tofu to the air fryer’s basket; you might need to do this in batches.

Heat the air fryer to 375°F before cooking. The tofu should be cooked for 13 to 15 minutes or until the desired crispiness is reached.

Toss your tofu to achieve consistent cooking.

Should I Marinate the Tofu Before Cooking?

I strongly advise marinating your tofu for at least 15 minutes, even if it’s unnecessary. You’ll see that the tofu gets a tonne of flavour from this brief marinating period. Of course, if you want to marinade it for a long time, you can.

Put the tofu and the seasoning mixture in a tight container or resealable bag to marinate. After thoroughly coating the tofu with the mixture, cover or shut the container and refrigerate for at least 15 minutes. Even overnight marinating of tofu is possible! More than two days of marinating can cause the tofu to crumble, so I wouldn’t advise.

What is the Correct Method of Serving Tofu?

Tofu is a very adaptable meat substitute that can be used in almost any recipe. Here are a few compeltantalizing illustrations.

How to Make Tofu Tacos: These filling, hearty Veggie Tacos are created by hand and loaded with crispy Tofu, crisp vegetables, and a hot chipotle mayonnaise sauce. There has never been a more delicious dinner.

Prepare a tofu stir-fry: Check out my tofu stir-fry recipe if you’re pan-frying your tofu and want to turn it into a complete main dish quickly! You can put together a delicious and healthy meal in about 30 minutes.

Cook chilli: When the weather turns chilly, you can count on this hearty Pumpkin Chili to keep you warm. It’s made with vegetables, including tomatoes, sweet potatoes, mushrooms, and pumpkin. And Tofu is an excellent addition.

Is Tofu a Good Protein Source for Losing Weight?

Tofu is a low-calorie, high-protein food devoid of cholesterol and high in calcium and manganese, two nutrients supporting bone health. By offering fewer calories than meat and keeping you fuller for longer, tofu may help with weight loss. When used in place of animal proteins that are heavy in saturated fat, it may reduce the risk of heart disease. With 175 calories per 100 grammes, fried tofu is a calorie-dense dish. Its low fibre content suggests it is not the best choice for weight loss.

According to Whitney English Tabaie, MS, RDN, a registered dietitian nutritionist and NASM-certified personal trainer, “People who consume plant-based diets have lower BMIs (weight for height) and are less likely to be obese.” A plant-based diet can also benefit greatly from the addition of tofu.

Because of its high content of belly-filling plant protein, which can help you feel satisfied for longer, Whitney said that tofu is an excellent weight-management food. It has no saturated fat and is low in calories and carbs, which makes it a great option if you’re vegan and following the keto diet, according to Rachel Stahl, MS, CDN, CDE, of Rachel Stahl Nutrition. A three-ounce serving of Trader Joe’s High-Protein Organic Tofu, my favourite, contains only 130 calories and three grammes of carbs while providing 14 grammes of protein.

How Much Tofu Must One Consume Each Week?

Foods made from soy may be your go-to source of protein if you follow a plant-based diet. Whitney recommended “one to two portions of soyfoods every day, including tofu.” For instance, you could have tofu for lunch and soy milk for breakfast. Rachel advises including tofu in a well-balanced diet with enough fruits, vegetables, legumes, whole grains, nuts, and seeds, as well as lean protein.

It’s important to remember that not all tofTofus have the same nutrient makeup. Softer touch as silken has fewer calories and less protein than firmer tofu, which provides higher protein for the same number of calories (40 calories and four grammes of protein).


If you aren’t going to eat the entire batch of cooked tofu within an hour or two, it must be refrigerated immediately. Tofu that has been cooked and properly preserved will stay tasty and safe for 4-5 days after it has been prepared.

Any cooked tofu should be kept in an airtight container if you plan to eat it soon. This is the best method to do it. Choose a size appropriate for the quantity of cooked tofu you are storing because you want as little air as possible in the container. If you cook your tofu with additional ingredients, the combination would only keep fresh for as long as the food item in your refrigerator has the shortest shelf life.