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 for selected serving | 76 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
255IU of 5,000IU
5.1%
Vitamin E:
0.03mg of 15mg
0.2%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0.3mg of 90mg
0.33%
Vitamin B1:
0.24mg of 1mg
20%
Vitamin B2:
0.16mg of 1mg
12%
Vitamin B3:
0.59mg of 16mg
3.7%
Vitamin B5:
0.2mg of 5mg
4.1%
Vitamin B6:
0.14mg of 1mg
11%
Folate:
45µg of 400µg
11%
Vitamin B12:
0µg of 2µg
0%
Choline:
86mg of 550mg
16%
Vitamin K:
7.2µg of 120µg
6%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 16%
8.1 g of 50 g
8.1 g (16% of DV )
Fats:
Daily Value: 7%
4.8 g of 65 g
4.8 g (7% of DV )
Carbs:
Daily Value: 1%
1.9 g of 300 g
1.9 g (1% of DV )
Water:
Daily Value: 4%
84.6 g of 2,000 g
84.6 g (4% of DV )
Other:
0.7 g
0.7 g
Protein quality breakdown
Tryptophan:
360mg of 280mg
129%
Threonine:
1206mg of 1,050mg
115%
Isoleucine:
1305mg of 1,400mg
93%
Leucine:
2139mg of 2,730mg
78%
Lysine:
1356mg of 2,100mg
65%
Methionine:
324mg of 1,050mg
31%
Phenylalanine:
1284mg of 1,750mg
73%
Valine:
1338mg of 1,820mg
74%
Histidine:
663mg of 700mg
95%
Fat type information
Saturated Fat:
0.69 g
Monounsaturated Fat:
1.1 g
Polyunsaturated fat:
2.7 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 | 8.1g | 19% | 50% |
2.9 times more than Broccoli
|
| Fats | 4.8g | 7% | 52% |
7 times less than Cheese
|
| Vitamin C | 0.1mg | 0% | 53% |
530 times less than Lemon
|
| Net carbs | 1.6g | N/A | 67% |
34.5 times less than Chocolate
|
| Carbs | 1.9g | 1% | 68% |
15.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 30mg | 7% | 33% |
4.7 times less than Almonds
|
| Calcium | 350mg | 35% | 8% |
2.8 times more than Milk
|
| Potassium | 121mg | 4% | 78% |
1.2 times less than Cucumber
|
| Iron | 5.4mg | 67% | 10% |
2.1 times more than Beef broiled
|
| 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 broiled
|
| 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 Kiwi
|
| Manganese | 0.61mg | 26% | 36% | |
| Selenium | 8.9µg | 16% | 61% | |
| 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 seeds
|
| 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
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 15µg | 4% | 53% |
4.1 times less than Brussels sprouts
|
| Choline | 29mg | 5% | 71% | |
| Saturated Fat | 0.69g | 3% | 66% |
8.5 times less than Beef broiled
|
| Monounsaturated Fat | 1.1g | 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 broiled
|
| 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*
7.4%
Total Fat
4.8g
3.1%
Saturated Fat 0.69g
0
Trans Fat
0g
0
Cholesterol 0mg
0.3%
Sodium 7mg
0.62%
Total Carbohydrate
1.9g
1.2%
Dietary Fiber
0.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein
8.1g
Vitamin D
0mcg
0
Calcium
350mg
35%
Iron
5.4mg
67%
Potassium
121mg
3.6%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.