Dried-frozen Tofu
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
Nutrition Facts
- Total Fat 30,34 g39%
- Saturated Fat 4,39 g22%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 6 mg0%
- Total Carbohydrate 8,3 g3%
- Dietary Fiber 1,2 g4%
- Total Sugars —
- Protein 52,43 g105%
- Vitamin D 0 µg0%
- Calcium 2 134 mg164%
- Iron 9,73 mg54%
- Potassium 20 mg0%
100g of Tofu, dried-frozen (koyadofu) contains 470 kcal calories, 52,43g protein, and 2 134mg calcium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein41%(210 kcal)
- Carbs6%(33 kcal)
- Fat53%(273 kcal)
Nutrient density
Meets ≥10% Daily Value for 16 of 27 nutrients
Moderate nutrient densityUse Dried-frozen Tofu in your next meal plan
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- Dried-frozen Tofu has a potassium-to-sodium ratio of 3.3:1, which is considered favorable for blood-pressure support.
- Dried-frozen Tofu contains more calcium per 100 g than whole cow’s milk — 2134 mg vs 113 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 470 kcal | 24% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 52,43 g | 105% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 8,3 g | 3% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 30,34 g | 39% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 1,2 g | 4% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 6 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 20 mg | 0% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 2 134 mg | 164% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 181 mg | 43% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 483 mg | 39% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 9,73 mg | 54% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 4,9 mg | 45% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 1,18 mg | 131% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 3,69 mg | 160% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 54,3 µg | 99% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 4,39 g | 22% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 6,7 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 17,13 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0,7 mg | 1% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,49 mg | 41% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,32 mg | 24% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,19 mg | 7% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,42 mg | 8% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,29 mg | 17% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 92 µg | 23% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 3,16 g | — |
| Leucine | 3,64 g | — |
| Isoleucine | 2,38 g | — |
| Valine | 2,42 g | — |
| Threonine | 1,96 g | — |
| Methionine | 0,61 g | — |
| Phenylalanine | 2,33 g | — |
| Tryptophan | 0,75 g | — |
| Histidine | 1,39 g | — |
| Arginine | 3,19 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 5,78 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Tofu, dried-frozen (koyadofu) | 172450 | 477 | 52,5 | 10 | 30,3 |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfatecurrent | 174303 | 470 | 52,4 | 8,3 | 30,3 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated16%(4,39 g)
- Monounsaturated24%(6,7 g)
- Polyunsaturated61%(17,13 g)
Household serving sizes
g- piece
- 17 g
Frequently asked questions about Dried-frozen Tofu
How many calories in Dried-frozen Tofu?
Dried-frozen Tofu contains 470 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Dried-frozen Tofu?
Dried-frozen Tofu contains 6 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Dried-frozen Tofu?
Per 100 grams, Dried-frozen Tofu contains 52.43 g protein, 8.3 g carbohydrates, and 30.34 g total fat.
Is Dried-frozen Tofu good for keto or low-carb?
Yes — Dried-frozen Tofu has 7.1 g net carbs per 100 g, fitting a low-carb plan.
Where does Dried-frozen Tofu nutrition data come from?
Nutrition data for Dried-frozen Tofu is sourced from USDA FoodData Central (FDC ID 174303). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/174303/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Dried-frozen Tofu
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Dried-frozen Tofu.
3 meal ideas using Dried-frozen Tofu
Starter templates matched to Dried-frozen Tofu's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Dried-frozen Tofu
Dried-frozen Tofu pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Low-carb lunch built around dried-frozen Tofu
A big leafy salad with dried-frozen Tofu, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with dried-frozen Tofu
Roast dried-frozen Tofu with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 174303), accessed 2019-04-01.
Published: 2019-04-01
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Use Dried-frozen Tofu in your next meal plan
Melio can build a complete week of meals around Dried-frozen Tofu (or any food in our database), tailored to your macro goals and dietary preferences.
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