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

Tofu, raw, regular, 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 Glycemic index chart page for the full list.
15 (low)
Calories
76
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
1.57 grams
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)
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.

Tofu Glycemic index (GI)

15

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%

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

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
Net carbs N/A 67% 1.57g 34.5 times less than Chocolate Chocolate
Protein 19% 50% 8.08g 2.9 times more than Broccoli Broccoli
Fats 7% 52% 4.78g 7 times less than Cheese Cheese
Carbs 1% 68% 1.87g 15.1 times less than Rice Rice
Calories 4% 79% 76kcal 1.6 times more than Orange Orange
Sugar N/A 69% 0.62g 14.5 times less than Coca-Cola Coca-Cola
Fiber 1% 58% 0.3g 8 times less than Orange Orange
Calcium 35% 8% 350mg 2.8 times more than Milk Milk
Iron 67% 10% 5.36mg 2.1 times more than Beef Beef
Magnesium 7% 33% 30mg 4.7 times less than Almond Almond
Phosphorus 14% 65% 97mg 1.9 times less than Chicken meat Chicken meat
Potassium 4% 78% 121mg 1.2 times less than Cucumber Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread White Bread
Zinc 7% 58% 0.8mg 7.9 times less than Beef Beef
Copper 21% 32% 0.19mg 1.4 times more than Shiitake Shiitake
Vitamin A 2% 44% 85IU 196.5 times less than Carrot Carrot
Vitamin E 0% 95% 0.01mg 146 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 53% 0.1mg 530 times less than Lemon Lemon
Vitamin B1 7% 55% 0.08mg 3.3 times less than Pea Pea
Vitamin B2 4% 81% 0.05mg 2.5 times less than Avocado Avocado
Vitamin B3 1% 88% 0.2mg 49.1 times less than Turkey meat Turkey meat
Vitamin B5 1% 92% 0.07mg 16.6 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 80% 0.05mg 2.5 times less than Oat Oat
Folate 4% 53% 15µg 4.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 63% 2.4µg 42.3 times less than Broccoli Broccoli
Tryptophan 0% 76% 0.12mg 2.5 times less than Chicken meat Chicken meat
Threonine 0% 75% 0.4mg 1.8 times less than Beef Beef
Isoleucine 0% 76% 0.44mg 2.1 times less than Salmon Salmon
Leucine 0% 77% 0.71mg 3.4 times less than Tuna Tuna
Lysine 0% 77% 0.45mg Equal to Tofu Tofu
Methionine 0% 82% 0.11mg 1.1 times more than Quinoa Quinoa
Phenylalanine 0% 78% 0.43mg 1.6 times less than Egg Egg
Valine 0% 78% 0.45mg 4.5 times less than Soybean Soybean
Histidine 0% 78% 0.22mg 3.4 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 3% 66% 0.69g 8.5 times less than Beef Beef
Monounsaturated Fat N/A 64% 1.06g 9.3 times less than Avocado Avocado
Polyunsaturated fat N/A 26% 2.7g 17.5 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 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
 ⓘ 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/172476/nutrients

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