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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

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)
TOP 8% Calcium ⓘHigher in Calcium content than 92% of foods
TOP 10% Iron ⓘHigher in Iron content than 90% of foods
TOP 26% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 74% of foods
TOP 32% Copper ⓘHigher in Copper content than 68% of foods
TOP 33% 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)

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% 83%
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

16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g

Fiber content ratio for Tofu

33% 16% 51%
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 OrangeOrange
Protein 8.08g 19% 50% 2.9 times more than BroccoliBroccoli
Fats 4.78g 7% 52% 7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.1mg 0% 53% 530 times less than LemonLemon
Net carbs 1.57g N/A 67% 34.5 times less than ChocolateChocolate
Carbs 1.87g 1% 68% 15.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 5.36mg 67% 10% 2.1 times more than BeefBeef
Calcium 350mg 35% 8% 2.8 times more than MilkMilk
Potassium 121mg 4% 78% 1.2 times less than CucumberCucumber
Magnesium 30mg 7% 33% 4.7 times less than AlmondAlmond
Sugar 0.62g N/A 69% 14.5 times less than Coca-ColaCoca-Cola
Fiber 0.3g 1% 58% 8 times less than OrangeOrange
Copper 0.19mg 21% 32% 1.4 times more than ShiitakeShiitake
Zinc 0.8mg 7% 58% 7.9 times less than BeefBeef
Phosphorus 97mg 14% 65% 1.9 times less than Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 85IU 2% 44% 196.5 times less than CarrotCarrot
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Selenium 8.9µg 16% 61%
Manganese 0.61mg 26% 36%
Vitamin B1 0.08mg 7% 55% 3.3 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 81% 2.5 times less than AvocadoAvocado
Vitamin B3 0.2mg 1% 88% 49.1 times less than Turkey meatTurkey meat
Vitamin B5 0.07mg 1% 92% 16.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.05mg 4% 80% 2.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.4µg 2% 63% 42.3 times less than BroccoliBroccoli
Folate 15µg 4% 53% 4.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.69g 3% 66% 8.5 times less than BeefBeef
Monounsaturated Fat 1.06g N/A 64% 9.3 times less than AvocadoAvocado
Polyunsaturated fat 2.7g N/A 26% 17.5 times less than WalnutWalnut
Tryptophan 0.12mg 0% 76% 2.5 times less than Chicken meatChicken meat
Threonine 0.4mg 0% 75% 1.8 times less than BeefBeef
Isoleucine 0.44mg 0% 76% 2.1 times less than Salmon rawSalmon raw
Leucine 0.71mg 0% 77% 3.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.45mg 0% 77% Equal to TofuTofu
Methionine 0.11mg 0% 82% 1.1 times more than QuinoaQuinoa
Phenylalanine 0.43mg 0% 78% 1.6 times less than EggEgg
Valine 0.45mg 0% 78% 4.5 times less than Soybean rawSoybean raw
Histidine 0.22mg 0% 78% 3.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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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

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/172476/nutrients

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