Tofu nutrition: calories, carbs, GI, protein, fiber, fats
Tofu, raw, firm, prepared with calcium sulfate
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Tofu
|
Glycemic index ⓘ
Source: Check out our full article on Tofu glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
|
15 (low) |
| Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 | 21 |
| Calories ⓘ Calories per 100-gram serving | 144 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0.48 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 0.1 (acidic) |
| Oxalates ⓘ https://core.ac.uk/reader/38935472?utm_source=linkout | 6mg |
Calcium ⓘHigher in Calcium content than 94% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 82% of foods
Magnesium ⓘHigher in Magnesium content than 80% of foods
Copper ⓘHigher in Copper content than 77% of foods
Iron ⓘHigher in Iron content than 75% of foods
Tofu calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 144 | |
| Calories in 0.5 cup | 181 | 126 g |
| Calories in 0.25 block | 117 | 81 g |
Tofu Glycemic index (GI)
Source:
Check out our full article on Tofu glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
683 mg of 1,000 mg
68%
Iron:
2.66 mg of 8 mg
33%
Magnesium:
58 mg of 420 mg
14%
Phosphorus:
190 mg of 700 mg
27%
Potassium:
237 mg of 3,400 mg
7%
Sodium:
14 mg of 2,300 mg
1%
Zinc:
1.57 mg of 11 mg
14%
Copper:
0.378 mg of 1 mg
42%
Manganese:
1.181 mg of 2 mg
51%
Selenium:
17.4 µg of 55 µg
32%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Calcium
683 mg
TOP 6%
Magnesium
58 mg
TOP 20%
Copper
0.378 mg
TOP 23%
Iron
2.66 mg
TOP 25%
Manganese
1.181 mg
TOP 31%
Phosphorus
190 mg
TOP 41%
Zinc
1.57 mg
TOP 44%
Selenium
17.4 µg
TOP 50%
Potassium
237 mg
TOP 51%
Sodium
14 mg
TOP 83%
Vitamin coverage chart
Vitamin A:
166 IU of 5,000 IU
3%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0.2 mg of 90 mg
0%
Vitamin B1:
0.158 mg of 1 mg
13%
Vitamin B2:
0.102 mg of 1 mg
8%
Vitamin B3:
0.381 mg of 16 mg
2%
Vitamin B5:
0.133 mg of 5 mg
3%
Vitamin B6:
0.092 mg of 1 mg
7%
Folate:
29 µg of 400 µg
7%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin A
166 IU
TOP 37%
Vitamin B1
0.158 mg
TOP 38%
Folate
29 µg
TOP 42%
Vitamin C
0.2 mg
TOP 52%
Vitamin B6
0.092 mg
TOP 66%
Vitamin B2
0.102 mg
TOP 68%
Vitamin B3
0.381 mg
TOP 82%
Vitamin B5
0.133 mg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 35%
17.27 g of 50 g
35%
Fats:
Daily Value: 13%
8.72 g of 65 g
13%
Carbs:
Daily Value: 1%
2.78 g of 300 g
1%
Water:
Daily Value: 3%
69.83 g of 2,000 g
3%
Other:
1.4 g
Protein quality breakdown
Tryptophan:
235 mg of 280 mg
84%
Threonine:
785 mg of 1,050 mg
75%
Isoleucine:
849 mg of 1,400 mg
61%
Leucine:
1392 mg of 2,730 mg
51%
Lysine:
883 mg of 2,100 mg
42%
Methionine:
211 mg of 1,050 mg
20%
Phenylalanine:
835 mg of 1,750 mg
48%
Valine:
870 mg of 1,820 mg
48%
Histidine:
431 mg of 700 mg
62%
Fat type information
Saturated Fat:
1.261 g
Monounsaturated Fat:
1.925 g
Polyunsaturated fat:
4.921 g
Fiber content ratio for Tofu
Sugar:
0 g
Fiber:
2.3 g
Other:
0.48 g
All nutrients for Tofu per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 144kcal | 7% | 61% |
3.1 times more than Orange
|
| Protein | 17.27g | 41% | 30% |
6.1 times more than Broccoli
|
| Fats | 8.72g | 13% | 38% |
3.8 times less than Cheddar Cheese
|
| Vitamin C | 0.2mg | 0% | 52% |
265 times less than Lemon
|
| Net carbs | 0.48g | N/A | 72% |
112.9 times less than Chocolate
|
| Carbs | 2.78g | 1% | 66% |
10.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.66mg | 33% | 25% |
Equal to Beef
|
| Calcium | 683mg | 68% | 6% |
5.5 times more than Milk
|
| Potassium | 237mg | 7% | 51% |
1.6 times more than Cucumber
|
| Magnesium | 58mg | 14% | 20% |
2.4 times less than Almond
|
| Fiber | 2.3g | 9% | 33% |
Equal to Orange
|
| Copper | 0.38mg | 42% | 23% |
2.7 times more than Shiitake
|
| Zinc | 1.57mg | 14% | 44% |
4 times less than Beef
|
| Phosphorus | 190mg | 27% | 41% |
Equal to Chicken meat
|
| Sodium | 14mg | 1% | 83% |
35 times less than White Bread
|
| Vitamin A | 166IU | 3% | 37% |
100.6 times less than Carrot
|
| Selenium | 17.4µg | 32% | 50% | |
| Manganese | 1.18mg | 51% | 31% | |
| Vitamin B1 | 0.16mg | 13% | 38% |
1.7 times less than Pea raw
|
| Vitamin B2 | 0.1mg | 8% | 68% |
1.3 times less than Avocado
|
| Vitamin B3 | 0.38mg | 2% | 82% |
25.1 times less than Turkey meat
|
| Vitamin B5 | 0.13mg | 3% | 86% |
8.5 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 66% |
1.3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 29µg | 7% | 42% |
2.1 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 1.26g | 6% | 56% |
4.7 times less than Beef
|
| Monounsaturated Fat | 1.93g | N/A | 54% |
5.1 times less than Avocado
|
| Polyunsaturated fat | 4.92g | N/A | 18% |
9.6 times less than Walnut
|
| Tryptophan | 0.24mg | 0% | 59% |
1.3 times less than Chicken meat
|
| Threonine | 0.79mg | 0% | 65% |
1.1 times more than Beef
|
| Isoleucine | 0.85mg | 0% | 65% |
1.1 times less than Salmon raw
|
| Leucine | 1.39mg | 0% | 68% |
1.7 times less than Tuna
|
| Lysine | 0.88mg | 0% | 72% |
2 times more than Tofu
|
| Methionine | 0.21mg | 0% | 75% |
2.2 times more than Quinoa
|
| Phenylalanine | 0.84mg | 0% | 62% |
1.3 times more than Egg
|
| Valine | 0.87mg | 0% | 68% |
2.3 times less than Soybean raw
|
| Histidine | 0.43mg | 0% | 70% |
1.7 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 144
% Daily Value*
14%
Total Fat
9g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
1%
Sodium 14mg
1%
Total Carbohydrate
3g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
17g
Vitamin D
0mcg
0%
Calcium
683mg
68%
Iron
3mg
38%
Potassium
237mg
7%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Tofu nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.