Summary
Calories
144
kcal / 100 g
Protein
17.3
g / 100 g
Carbohydrates
2.8
g / 100 g
Fat
8.7
g / 100 g
Where the energy comes from
- Protein 44%
- Carbohydrates 7%
- Fat 49%
100 grams of Tofu contain 144 kcal, 17.3 g protein, 2.8 g carbohydrates and 8.7 g fat. 1 cup (252 g) has about 363 kcal.
Low saturated fatLow sodiumHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Tofu Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin B1 (thiamin) | 0.16 mg | 14% |
| Vitamin B2 (riboflavin) | 0.1 mg | 7% |
| Vitamin B3 (niacin) | 0.38 mg | 2% |
| Vitamin B6 | 0.092 mg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 29 µg | 14% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 683 mg | 85% |
| Iron | 2.7 mg | 19% |
| Magnesium | 58 mg | 15% |
| Phosphorus | 190 mg | 27% |
| Potassium | 237 mg | 12% |
| Sodium | 14 mg | 1% |
| Zinc | 1.6 mg | 16% |
| Copper | 0.38 mg | 38% |
| Manganese | 1.2 mg | 59% |
| Selenium | 17.4 µg | 32% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 1.3 g |
| Monounsaturated fat | 1.9 g |
| Polyunsaturated fat | 4.9 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains
- Soy
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Tofu, raw, firm, prepared with calcium sulfate. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Tofu?
- 100 grams of Tofu contain 144 kcal. 1 cup (252 g) has about 363 kcal.
- How much protein is in Tofu?
- 100 grams contain 17.3 g of protein; 44% of its energy comes from protein.
- Is Tofu gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Tofu vegan?
- Yes, it contains no animal products.