Tofu
Tofu, raw, regular, prepared with calcium sulfate
Nutrition Facts
- Total Fat 4,78 g6%
- Saturated Fat 0,69 g3%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 7 mg0%
- Total Carbohydrate 1,87 g1%
- Dietary Fiber 0,3 g1%
- Total Sugars 0,62 g
- Protein 8,08 g16%
- Vitamin D 0 µg0%
- Calcium 350 mg27%
- Iron 5,36 mg30%
- Potassium 121 mg3%
100g of Tofu, raw contains 76 kcal calories, 8,08g protein, and 5,36mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein39%(32 kcal)
- Carbs9%(7 kcal)
- Fat52%(43 kcal)
Nutrient density
Meets ≥10% Daily Value for 6 of 29 nutrients
High nutrient densityUse Tofu in your next meal plan
Melio can build a complete week of meals around Tofu (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Legumes and Legume Products
- Tofu has a potassium-to-sodium ratio of 17.3:1, which is considered favorable for blood-pressure support.
- Tofu contains more calcium per 100 g than whole cow’s milk — 350 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 | 76 kcal | 4% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 8,08 g | 16% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 1,87 g | 1% |
| 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 | 4,78 g | 6% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0,3 g | 1% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,62 g | — |
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) | 7 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 121 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 350 mg | 27% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 30 mg | 7% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 97 mg | 8% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 5,36 mg | 30% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,8 mg | 7% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,19 mg | 21% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,61 mg | 26% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 8,9 µg | 16% |
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 | 0,69 g | 3% |
| 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 | 1,06 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 2,7 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% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0,1 mg | 0% |
| 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% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,01 mg | 0% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 2,4 µg | 2% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,08 mg | 7% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,05 mg | 4% |
| 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 | 0,2 mg | 1% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,07 mg | 1% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,05 mg | 3% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 15 µg | 4% |
| 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% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 28,8 mg | 5% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,45 g | — |
| Leucine | 0,71 g | — |
| Isoleucine | 0,44 g | — |
| Valine | 0,45 g | — |
| Threonine | 0,4 g | — |
| Methionine | 0,11 g | — |
| Phenylalanine | 0,43 g | — |
| Tryptophan | 0,12 g | — |
| Histidine | 0,22 g | — |
| Arginine | 0,7 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. | 84,55 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Tofu, raw, firm, prepared with calcium sulfate | 172475 | 144 | 17,3 | 2,8 | 8,7 |
| Tofu, raw, regular, prepared with calcium sulfatecurrent | 172476 | 76 | 8,1 | 1,9 | 4,8 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated16%(0,69 g)
- Monounsaturated24%(1,06 g)
- Polyunsaturated61%(2,7 g)
Household serving sizes
g- 0,5 cup
- 124 g
- 0,25 block
- 116 g
Frequently asked questions about Tofu
How many calories in Tofu?
Tofu contains 76 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Tofu?
Tofu contains 7 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Tofu?
Per 100 grams, Tofu contains 8.08 g protein, 1.87 g carbohydrates, and 4.78 g total fat.
Is Tofu good for keto or low-carb?
Yes — Tofu has 1.6 g net carbs per 100 g, fitting a low-carb plan.
Where does Tofu nutrition data come from?
Nutrition data for Tofu is sourced from USDA FoodData Central (FDC ID 172476). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- 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 Tofu
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Tofu.
3 meal ideas using Tofu
Starter templates matched to Tofu's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with tofu
A warm bowl of oats with tofu, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around tofu
A big leafy salad with 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 tofu
Roast 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: 172476), accessed 2019-04-01.
Published: 2019-04-01
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Use Tofu in your next meal plan
Melio can build a complete week of meals around Tofu (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan