Tofu nutrition: calories, carbs, GI, protein, fiber, fats
Tofu, raw, regular, prepared with calcium sulfate
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for 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 ⓘ Calories per 100-gram serving | 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) |
Calcium ⓘHigher in Calcium content than 92% of foods
Iron ⓘHigher in Iron content than 90% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 74% of foods
Copper ⓘHigher in Copper content than 68% of foods
Magnesium ⓘHigher in Magnesium content than 67% of foods
Tofu calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 76 | |
Calories in 0.5 cup | 94 | 124 g |
Calories in 0.25 block | 88 | 116 g |
Tofu Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.691 g
Monounsaturated Fat:
1.056 g
Polyunsaturated fat:
2.699 g
Fiber content ratio for Tofu
Sugar:
0.62 g
Fiber:
0.3 g
Other:
0.95 g
All nutrients for Tofu per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 76kcal | 4% | 79% | 1.6 times more than Orange |
Protein | 8.08g | 19% | 50% | 2.9 times more than Broccoli |
Fats | 4.78g | 7% | 52% | 7 times less than Cheddar Cheese |
Vitamin C | 0.1mg | 0% | 53% | 530 times less than Lemon |
Net carbs | 1.57g | N/A | 67% | 34.5 times less than Chocolate |
Carbs | 1.87g | 1% | 68% | 15.1 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 5.36mg | 67% | 10% | 2.1 times more than Beef |
Calcium | 350mg | 35% | 8% | 2.8 times more than Milk |
Potassium | 121mg | 4% | 78% | 1.2 times less than Cucumber |
Magnesium | 30mg | 7% | 33% | 4.7 times less than Almond |
Sugar | 0.62g | N/A | 69% | 14.5 times less than Coca-Cola |
Fiber | 0.3g | 1% | 58% | 8 times less than Orange |
Copper | 0.19mg | 21% | 32% | 1.4 times more than Shiitake |
Zinc | 0.8mg | 7% | 58% | 7.9 times less than Beef |
Phosphorus | 97mg | 14% | 65% | 1.9 times less than Chicken meat |
Sodium | 7mg | 0% | 87% | 70 times less than White Bread |
Vitamin A | 85IU | 2% | 44% | 196.5 times less than Carrot |
Vitamin E | 0.01mg | 0% | 95% | 146 times less than Kiwifruit |
Selenium | 8.9µg | 16% | 61% | |
Manganese | 0.61mg | 26% | 36% | |
Vitamin B1 | 0.08mg | 7% | 55% | 3.3 times less than Pea raw |
Vitamin B2 | 0.05mg | 4% | 81% | 2.5 times less than Avocado |
Vitamin B3 | 0.2mg | 1% | 88% | 49.1 times less than Turkey meat |
Vitamin B5 | 0.07mg | 1% | 92% | 16.6 times less than Sunflower seed |
Vitamin B6 | 0.05mg | 4% | 80% | 2.5 times less than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 2.4µg | 2% | 63% | 42.3 times less than Broccoli |
Folate | 15µg | 4% | 53% | 4.1 times less than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.69g | 3% | 66% | 8.5 times less than Beef |
Monounsaturated Fat | 1.06g | N/A | 64% | 9.3 times less than Avocado |
Polyunsaturated fat | 2.7g | N/A | 26% | 17.5 times less than Walnut |
Tryptophan | 0.12mg | 0% | 76% | 2.5 times less than Chicken meat |
Threonine | 0.4mg | 0% | 75% | 1.8 times less than Beef |
Isoleucine | 0.44mg | 0% | 76% | 2.1 times less than Salmon raw |
Leucine | 0.71mg | 0% | 77% | 3.4 times less than Tuna Bluefin |
Lysine | 0.45mg | 0% | 77% | Equal to Tofu |
Methionine | 0.11mg | 0% | 82% | 1.1 times more than Quinoa |
Phenylalanine | 0.43mg | 0% | 78% | 1.6 times less than Egg |
Valine | 0.45mg | 0% | 78% | 4.5 times less than Soybean raw |
Histidine | 0.22mg | 0% | 78% | 3.4 times less than Turkey meat |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 76
% Daily Value*
8%
Total Fat
5g
5%
Saturated Fat 1g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.