Tofu
A complete plant protein made from soybeans, often set with calcium salts.
Nutrition per 100 g
Standardised to 100 g of tofu for fair comparison. Typical serving: 100 g firm — 144 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 144 kcal | 144 kcal | 100 kcal |
| Protein | 15 g | 15 g | 10.4 g |
| Carbohydrate | 3 g | 3 g | 2.1 g |
| Fat | 8.7 g | 8.7 g | 6 g |
| Fibre | 2 g | 2 g | 1.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tofu, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 49.8 µg | 49.8 µg | 6% |
| Vitamin C | 0.2 mg | 0.2 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.16 mg | 0.16 mg | 13% |
| Riboflavin | 0.1 mg | 0.1 mg | 8% |
| Niacin | 0.38 mg | 0.38 mg | 2% |
| Vitamin B6 | 0.092 mg | 0.092 mg | 5% |
| Folate | 29 µg | 29 µg | 7% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.13 mg | 0.13 mg | 3% |
| Minerals | |||
| Calcium | 683 mg | 683 mg | 53% |
| Iron | 2.7 mg | 2.7 mg | 15% |
| Magnesium | 58 mg | 58 mg | 14% |
| Phosphorus | 190 mg | 190 mg | 15% |
| Potassium | 237 mg | 237 mg | 5% |
| Sodium | 14 mg | 14 mg | <1% |
| Zinc | 1.6 mg | 1.6 mg | 15% |
| Selenium | 17.4 µg | 17.4 µg | 32% |
| Copper | 0.38 mg | 0.38 mg | 42% |
| Manganese | 1.2 mg | 1.2 mg | 52% |
Source: USDA FoodData Central — Tofu, raw, firm, prepared with calcium sulfate
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tofu?
- One of few plant foods providing all essential amino acids in useful proportions.
- Long fridge life and low cost.
- Absorbs marinades readily.
How to include it
- Press, cube and roast at 220°C until the edges firm up.
- Crumble into a pan with spices as a scramble alternative.
- Blend silken tofu into sauces and desserts.
Things to consider
- Soy allergy, while less common in adults, does occur.
- Silken tofu is much lower in protein per 100 g than firm varieties.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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