The Core Conversion: From Ounces to Grams
When dealing with cooking conversions, especially between imperial and metric units, the math is straightforward. One ounce (oz) is equivalent to 28.3495 grams. To find the gram equivalent of 16 ounces, you simply multiply:
- $16 \text{ oz} \times 28.3495 \text{ g/oz} = 453.592 \text{ g}$
For culinary simplicity, this precise figure is nearly always rounded up to 454 grams, which is why many store-bought 16 oz (1 lb) blocks of tofu are labeled as 454g. This slight rounding has no meaningful impact on most recipes.
How Tofu Firmness Influences Nutritional Content
While the total packaged weight of 16 oz is standard, the nutritional value varies widely based on the tofu's firmness. The firmer the tofu, the more moisture has been pressed out, leaving behind a more concentrated block of protein, fat, and calories.
Tofu Firmness Levels
- Silken Tofu: Unpressed and high in water content, resulting in a custard-like consistency. It is the most delicate and lowest in protein and fat by weight.
- Soft/Medium Tofu: A step up in firmness from silken, it holds its shape slightly better but is still quite fragile. It's often used in miso soup or pureed applications.
- Firm Tofu: The most common type, versatile enough for stir-frying or scrambling, and holds its shape well when cooked.
- Extra-Firm Tofu: Densely pressed with minimal moisture, ideal for baking, grilling, and frying due to its sturdy texture. It absorbs marinades well after being pressed.
- Super-Firm Tofu: The densest variety, with very little water content. It often comes in vacuum-sealed packaging and requires little to no pressing.
Comparison of Tofu Varieties per 16 oz (454g)
| Nutritional Aspect | 16 oz Silken Tofu | 16 oz Firm Tofu | 16 oz Extra-Firm Tofu |
|---|---|---|---|
| Calories | ~281 kcal | ~318 kcal | ~480 kcal |
| Protein | ~31 g | ~37 g | ~53 g |
| Fat | ~12 g | ~19 g | ~27 g |
| Carbohydrates | ~11 g | ~8 g | ~5 g |
| Fiber | ~0.5 g | ~4 g | ~0 g |
| Calcium | ~145 mg | ~912 mg | ~1040 mg |
Practical Ways to Use 16 oz of Tofu
Your 16 oz (454g) block of tofu can be transformed into a variety of delicious dishes. Here are some ideas based on the firmness you choose:
- For Silken Tofu: Purée into smoothies, creamy sauces, or decadent desserts like chocolate mousse.
- For Firm or Extra-Firm Tofu:
- Create crispy baked tofu by pressing it, dicing into cubes, and tossing with cornstarch before baking.
- Make flavorful stir-fries by marinating pressed cubes and pan-frying until golden.
- Crumble it to make a protein-rich scramble for a savory breakfast or burrito filling.
- For Soft Tofu: Add chunks to soups like miso or soondubu jjigae, where its tender texture will hold up without falling apart entirely.
- For Super-Firm Tofu: Grill it on skewers or slice into 'steaks' for a meaty texture, as its low moisture content makes it very dense and satisfying.
The Importance of Pressing Tofu
For most firm, extra-firm, and super-firm tofu recipes, pressing is a crucial step. This process removes excess water, which achieves two key results:
- Improves Texture: Squeezing out the moisture makes the tofu denser and firmer, preventing it from crumbling during cooking.
- Enhances Flavor Absorption: By emptying the internal water pockets, the tofu is able to soak up marinades and sauces more effectively, leading to a more flavorful end product.
You can press tofu using a dedicated tofu press or by wrapping it in a towel and weighing it down with heavy objects for at least 30 minutes.
Conclusion
In simple terms, 16 oz of tofu is 454 grams, making the conversion straightforward for any recipe. However, the type of tofu you select dramatically changes its texture and nutritional profile, with firmer varieties having higher protein and fat concentration due to less water content. By understanding the different firmness levels and practicing basic preparation techniques like pressing, a 16 oz block of tofu can be a highly versatile and nutritious ingredient in your kitchen.
For more culinary resources, visit the Exploratorium's guide to measurement equivalents.
