Tofu nutrition, glycemic index, calories, and serving size
Tofu Glycemic index (GI)
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.
Important nutritional characteristics for Tofu
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Tofu nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Tofu
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 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 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|
|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|
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.