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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

Tofu
Glycemic index ⓘ Source:
Check out our full article on Tofu glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
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 ⓘ 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
TOP 6% Calcium ⓘHigher in Calcium content than 94% of foods
TOP 18% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 82% of foods
TOP 20% Magnesium ⓘHigher in Magnesium content than 80% of foods
TOP 23% Copper ⓘHigher in Copper content than 77% of foods
TOP 25% 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/S0002916522004944
Check out our Glycemic index chart page for the full list.
15

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% 69% 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

16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g

Fiber content ratio for Tofu

83% 17%
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 OrangeOrange
Protein 17.27g 41% 30% 6.1 times more than BroccoliBroccoli
Fats 8.72g 13% 38% 3.8 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.2mg 0% 52% 265 times less than LemonLemon
Net carbs 0.48g N/A 72% 112.9 times less than ChocolateChocolate
Carbs 2.78g 1% 66% 10.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.66mg 33% 25% Equal to BeefBeef
Calcium 683mg 68% 6% 5.5 times more than MilkMilk
Potassium 237mg 7% 51% 1.6 times more than CucumberCucumber
Magnesium 58mg 14% 20% 2.4 times less than AlmondAlmond
Fiber 2.3g 9% 33% Equal to OrangeOrange
Copper 0.38mg 42% 23% 2.7 times more than ShiitakeShiitake
Zinc 1.57mg 14% 44% 4 times less than BeefBeef
Phosphorus 190mg 27% 41% Equal to Chicken meatChicken meat
Sodium 14mg 1% 83% 35 times less than White BreadWhite Bread
Vitamin A 166IU 3% 37% 100.6 times less than CarrotCarrot
Selenium 17.4µg 32% 50%
Manganese 1.18mg 51% 31%
Vitamin B1 0.16mg 13% 38% 1.7 times less than Pea rawPea raw
Vitamin B2 0.1mg 8% 68% 1.3 times less than AvocadoAvocado
Vitamin B3 0.38mg 2% 82% 25.1 times less than Turkey meatTurkey meat
Vitamin B5 0.13mg 3% 86% 8.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 66% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 29µg 7% 42% 2.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 1.26g 6% 56% 4.7 times less than BeefBeef
Monounsaturated Fat 1.93g N/A 54% 5.1 times less than AvocadoAvocado
Polyunsaturated fat 4.92g N/A 18% 9.6 times less than WalnutWalnut
Tryptophan 0.24mg 0% 59% 1.3 times less than Chicken meatChicken meat
Threonine 0.79mg 0% 65% 1.1 times more than BeefBeef
Isoleucine 0.85mg 0% 65% 1.1 times less than Salmon rawSalmon raw
Leucine 1.39mg 0% 68% 1.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.88mg 0% 72% 2 times more than TofuTofu
Methionine 0.21mg 0% 75% 2.2 times more than QuinoaQuinoa
Phenylalanine 0.84mg 0% 62% 1.3 times more than EggEgg
Valine 0.87mg 0% 68% 2.3 times less than Soybean rawSoybean raw
Histidine 0.43mg 0% 70% 1.7 times less than Turkey meatTurkey meat

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

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.

  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.