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Tofu nutrition, glycemic index, calories, net carbs & more

Tofu, raw, firm, prepared with calcium sulfate
*all the values are displayed for the amount of 100 grams

Tofu Glycemic index (GI)

15
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on January 01, 1970
Education: General Medicine at YSMU

Tofu, also known as bean curd, is made from soybeans, specifically curdled soy milk.

Tofu is so low in carbohydrates that consuming enough tofu to calculate a glycemic index is exceedingly difficult (1).

Based on numbers from The American Journal of Clinical Nutrition, the glycemic index of tofu is 15 (2). This puts tofu in the very low glycemic index category.

Soy products have been studied as an approved part of a diet, intended to improve insulin levels and control of blood glucose, as they have low glycemic and insulin response indices (3).

Consuming white rice, a high glycemic index food, with tofu can notably decrease the glycemic response of rice (4).

One study has concluded that consuming soy foods, such as tofu, five times a week leads to a significant reduction in the risk of developing diabetes (5).

In conclusion, tofu might not have much effect on blood glucose levels; however, it can play a protective role against diabetes and is recommended as part of a balanced diet for people at risk.

References

  1. https://www.glycemicindex.com/faqsList.php#8
  2. https://academic.oup.com/ajcn/article/93/5/984/4597984
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780058/
  4. https://www.vitasoy.com/wp-content/uploads/2015/04/VRU1603TofuBS_E001.pdf
  5. https://pubmed.ncbi.nlm.nih.gov/22094581/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: January 01, 1970

Important nutritional characteristics for Tofu

Tofu
Glycemic index ⓘ Source:
Check 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
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)
94% Calcium
82% Polyunsaturated fat
80% Magnesium
77% Copper
75% Iron
Explanation: The given food contains more Calcium than 94% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Polyunsaturated fat, Magnesium, Copper, and Iron.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 205% 100% 42% 82% 21% 2% 43% 126% 155% 95% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
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

18% 9% 3% 70% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 252% 225% 182% 153% 127% 61% 144% 144% 185%
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

1.261% 1.925% 4.921%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g

Fiber content ratio for Tofu

2.3% 0.48%
Sugar: 0 g
Fiber: 2.3 g
Other: 0.48 g

All nutrients for Tofu per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 72% 0.48g 112.9 times less than Chocolate Chocolate
Protein 41% 30% 17.27g 6.1 times more than Broccoli Broccoli
Fats 13% 38% 8.72g 3.8 times less than Cheese Cheese
Carbs 1% 66% 2.78g 10.1 times less than Rice Rice
Calories 7% 61% 144kcal 3.1 times more than Orange Orange
Fiber 9% 33% 2.3g Equal to Orange Orange
Calcium 68% 6% 683mg 5.5 times more than Milk Milk
Iron 33% 25% 2.66mg Equal to Beef Beef
Magnesium 14% 20% 58mg 2.4 times less than Almond Almond
Phosphorus 27% 41% 190mg Equal to Chicken meat Chicken meat
Potassium 7% 51% 237mg 1.6 times more than Cucumber Cucumber
Sodium 1% 83% 14mg 35 times less than White Bread White Bread
Zinc 14% 44% 1.57mg 4 times less than Beef Beef
Copper 42% 23% 0.38mg 2.7 times more than Shiitake Shiitake
Vitamin A 3% 37% 166IU 100.6 times less than Carrot Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 52% 0.2mg 265 times less than Lemon Lemon
Vitamin B1 13% 38% 0.16mg 1.7 times less than Pea Pea
Vitamin B2 8% 68% 0.1mg 1.3 times less than Avocado Avocado
Vitamin B3 2% 82% 0.38mg 25.1 times less than Turkey meat Turkey meat
Vitamin B5 3% 86% 0.13mg 8.5 times less than Sunflower seed Sunflower seed
Vitamin B6 7% 66% 0.09mg 1.3 times less than Oat Oat
Folate 7% 42% 29µg 2.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 59% 0.24mg 1.3 times less than Chicken meat Chicken meat
Threonine 0% 65% 0.79mg 1.1 times more than Beef Beef
Isoleucine 0% 65% 0.85mg 1.1 times less than Salmon Salmon
Leucine 0% 68% 1.39mg 1.7 times less than Tuna Tuna
Lysine 0% 72% 0.88mg 2 times more than Tofu Tofu
Methionine 0% 75% 0.21mg 2.2 times more than Quinoa Quinoa
Phenylalanine 0% 62% 0.84mg 1.3 times more than Egg Egg
Valine 0% 68% 0.87mg 2.3 times less than Soybean Soybean
Histidine 0% 70% 0.43mg 1.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 6% 56% 1.26g 4.7 times less than Beef Beef
Monounsaturated Fat N/A 54% 1.93g 5.1 times less than Avocado Avocado
Polyunsaturated fat N/A 18% 4.92g 9.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 144
% Daily Value*
14%
Total Fat 9g
5%
Saturated Fat 1g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Tofu nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.