Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Tofu nutrition, glycemic index, calories, and serving size

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

Tofu Glycemic index (GI)

15

Tofu, also known as bean curd, is made from soybeans, more 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 to be 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.

Sources

  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
Profession: Yerevan State Medical University
Last updated: January 01, 1970

Important nutritional characteristics for Tofu

Tofu
15 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
0.25 block (116 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.
-0.3 (alkaline)
Calories
76
92% Calcium
90% Iron
74% Polyunsaturated fat
68% Copper
67% Magnesium
Explanation: The given food contains more Calcium than 92% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Iron, Polyunsaturated fat, Copper, and Magnesium.

Check out similar food or compare with current

Macronutrients chart

9% 5% 2% 85%
Protein:
Daily Value: 16%
8.08 g of 50 g
16%
Fats:
Daily Value: 7%
4.78 g of 65 g
7%
Carbs:
Daily Value: 1%
1.87 g of 300 g
1%
Water:
Daily Value: 4%
84.55 g of 2,000 g
4%
Other:
0.72 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 76
% Daily Value*
8%
Total Fat 5g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
1%
Total Carbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 350mg 35%

Iron 5mg 63%

Potassium 121mg 4%

*
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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
Copy infographic link

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 105% 201% 22% 42% 11% 1% 22% 65% 79% 49% 16%
Calcium: 350 mg of 1,000 mg 35%
Iron: 5.36 mg of 8 mg 67%
Magnesium: 30 mg of 420 mg 7%
Phosphorus: 97 mg of 700 mg 14%
Potassium: 121 mg of 3,400 mg 4%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 0.8 mg of 11 mg 7%
Copper: 0.193 mg of 1 mg 21%
Manganese: 0.605 mg of 2 mg 26%
Selenium: 8.9 µg of 55 µg 16%
Choline: 28.8 mg of 550 mg 5%

Mineral chart - relative view

Calcium
350 mg
TOP 8%
Iron
5.36 mg
TOP 10%
Copper
0.193 mg
TOP 32%
Magnesium
30 mg
TOP 33%
Manganese
0.605 mg
TOP 36%
Zinc
0.8 mg
TOP 58%
Selenium
8.9 µg
TOP 61%
Phosphorus
97 mg
TOP 65%
Choline
28.8 mg
TOP 71%
Potassium
121 mg
TOP 78%
Sodium
7 mg
TOP 87%

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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Vitamin A: 85 IU of 5,000 IU 2%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.1 mg of 90 mg 0%
Vitamin B1: 0.081 mg of 1 mg 7%
Vitamin B2: 0.052 mg of 1 mg 4%
Vitamin B3: 0.195 mg of 16 mg 1%
Vitamin B5: 0.068 mg of 5 mg 1%
Vitamin B6: 0.047 mg of 1 mg 4%
Folate: 15 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.4 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin A
85 IU
TOP 44%
Folate
15 µg
TOP 53%
Vitamin C
0.1 mg
TOP 53%
Vitamin B1
0.081 mg
TOP 55%
Vitamin K
2.4 µg
TOP 63%
Vitamin B6
0.047 mg
TOP 80%
Vitamin B2
0.052 mg
TOP 81%
Vitamin B3
0.195 mg
TOP 88%
Vitamin B5
0.068 mg
TOP 92%
Vitamin E
0.01 mg
TOP 95%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 129% 115% 94% 79% 65% 31% 74% 74% 95%
Tryptophan: 120 mg of 280 mg 43%
Threonine: 402 mg of 1,050 mg 38%
Isoleucine: 435 mg of 1,400 mg 31%
Leucine: 713 mg of 2,730 mg 26%
Lysine: 452 mg of 2,100 mg 22%
Methionine: 108 mg of 1,050 mg 10%
Phenylalanine: 428 mg of 1,750 mg 24%
Valine: 446 mg of 1,820 mg 25%
Histidine: 221 mg of 700 mg 32%

Fat type information

0.691% 1.056% 2.699%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g

Fiber content ratio for Tofu

0.62% 0.3% 0.95%
Sugar: 0.62 g
Fiber: 0.3 g
Other: 0.95 g

All nutrients for Tofu per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 19% 50% 8.08g 2.9 times more than Broccoli
Fats 7% 52% 4.78g 7 times less than Cheese
Carbs 1% 68% 1.87g 15.1 times less than Rice
Calories 4% 79% 76kcal 1.6 times more than Orange
Sugar 0% 69% 0.62g 14.5 times less than Coca-Cola
Fiber 1% 58% 0.3g 8 times less than Orange
Calcium 35% 8% 350mg 2.8 times more than Milk
Iron 67% 10% 5.36mg 2.1 times more than Beef
Magnesium 7% 33% 30mg 4.7 times less than Almond
Phosphorus 14% 65% 97mg 1.9 times less than Chicken meat
Potassium 4% 78% 121mg 1.2 times less than Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread
Zinc 7% 58% 0.8mg 7.9 times less than Beef
Copper 21% 32% 0.19mg 1.4 times more than Shiitake
Vitamin A 2% 44% 85IU 196.5 times less than Carrot
Vitamin E 0% 95% 0.01mg 146 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 53% 0.1mg 530 times less than Lemon
Vitamin B1 7% 55% 0.08mg 3.3 times less than Pea
Vitamin B2 4% 81% 0.05mg 2.5 times less than Avocado
Vitamin B3 1% 88% 0.2mg 49.1 times less than Turkey meat
Vitamin B5 1% 92% 0.07mg 16.6 times less than Sunflower seed
Vitamin B6 4% 80% 0.05mg 2.5 times less than Oat
Folate 4% 53% 15µg 4.1 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 2% 63% 2.4µg 42.3 times less than Broccoli
Tryptophan 0% 76% 0.12mg 2.5 times less than Chicken meat
Threonine 0% 75% 0.4mg 1.8 times less than Beef
Isoleucine 0% 76% 0.44mg 2.1 times less than Salmon
Leucine 0% 77% 0.71mg 3.4 times less than Tuna
Lysine 0% 77% 0.45mg Equal to Tofu
Methionine 0% 82% 0.11mg 1.1 times more than Quinoa
Phenylalanine 0% 78% 0.43mg 1.6 times less than Egg
Valine 0% 78% 0.45mg 4.5 times less than Soybean
Histidine 0% 78% 0.22mg 3.4 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 3% 66% 0.69g 8.5 times less than Beef
Monounsaturated Fat 0% 64% 1.06g 9.3 times less than Avocado
Polyunsaturated fat 0% 26% 2.7g 17.5 times less than Walnut

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/172476/nutrients

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