Legumes · Nutrition Facts
Tofu Nutrition Facts
Tofu is a versatile protein source made from soybeans. It's low in calories and high in essential amino acids, making it a popular choice for vegetarians and vegans.
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74kcal
Calories
8.1g
Protein
1.9g
Carbs
4.2g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 block of firm tofu, 200g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 74kcal | 148kcal |
| Protein | 8.1g | 16.2g |
| Total Carbohydrates | 1.9g | 3.8g |
| Dietary Fiber | 0.8g | 1.6g |
| Sugars | 0.5g | 1g |
| Total Fat | 4.2g | 8.4g |
| Saturated Fat | 0.8g | 1.6g |
| Sodium | 220mg | 440mg |
| Water | 84.8g | 169.6g |
Adjust the serving size
Estimate nutrients in a portion of Tofu. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 block of firm tofu (200 g). Enter 1–5000 g.
- Calories
- 148 kcal
- Protein
- 16.2 g
- Carbohydrates
- 3.8 g
- Fiber
- 1.6 g
- Sugars
- 1 g
- Fat
- 8.4 g
- Sodium
- 440 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
11% Daily Value
8% Daily Value
4% Daily Value
12% Daily Value
Serving ideas
- Marinate and grill it for a tasty side dish.
- Blend it into a smoothie for a protein boost.
- Use it in stir-fries for added texture.
Storage
Storage tip: Store tofu in its original liquid or wrap it in plastic wrap and refrigerate to prevent drying out.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Is tofu high in calories?
Can tofu be used as a meat substitute?
Is tofu good for weight loss?
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Silken tofu is a soft, smooth variety of tofu that is perfect for blending into smoothies or sauces. It is low in fat and high in protein, making it a versatile ingredient in many recipes.
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