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Tofu

Tofu, raw, firm, prepared with calcium sulfate

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories144
% Daily Value
  • Total Fat 8,72 g11%
  • Saturated Fat 1,26 g6%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 14 mg1%
  • Total Carbohydrate 2,78 g1%
  • Dietary Fiber 2,3 g8%
  • Total Sugars —
  • Protein 17,27 g35%
  • Vitamin D 0 µg0%
  • Calcium 683 mg53%
  • Iron 2,66 mg15%
  • Potassium 237 mg5%
* 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.
100g of Tofu, raw contains 144 kcal calories, 17,27g protein, and 683mg calcium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

159kcal
  • Protein44%(69 kcal)
  • Carbs7%(11 kcal)
  • Fat49%(78 kcal)

Nutrient density

76/ 100

Meets ≥10% Daily Value for 11 of 26 nutrients

Excellent nutrient density

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.

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Category: Legumes and Legume Products

Low carbLow sodiumHigh calciumHigh ironZero cholesterolVeganVegetarianGluten-free
Potassium : Sodium ratio16.9 : 1
favorable
  • Tofu has a potassium-to-sodium ratio of 16.9:1, which is considered favorable for blood-pressure support.
  • Tofu contains more calcium per 100 g than whole cow’s milk — 683 mg vs 113 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

144 kcal7%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

17,27 g35%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

2,78 g1%
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

8,72 g11%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

2,3 g8%
Minerals▾
Minerals
NutrientAmount% 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)

14 mg1%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

237 mg5%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

683 mg53%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

58 mg14%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

190 mg15%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

2,66 mg15%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,57 mg14%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,38 mg42%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

1,18 mg51%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

17,4 µg32%
Fat detail▾
Fat detail
NutrientAmount% 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

1,26 g6%
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

1,93 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

4,92 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 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0,2 mg0%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,16 mg13%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,1 mg8%
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

0,38 mg2%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,13 mg3%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,09 mg5%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

29 µg7%
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 µg0%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,88 g—
Leucine1,39 g—
Isoleucine0,85 g—
Valine0,87 g—
Threonine0,79 g—
Methionine0,21 g—
Phenylalanine0,84 g—
Tryptophan0,24 g—
Histidine0,43 g—
Arginine1,37 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

69,83 g—

Compare 2 USDA variants

Variants of Tofu, raw, firm, prepared with calcium sulfate cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Tofu, raw, firm, prepared with calcium sulfatecurrent17247514417,32,88,7
Tofu, raw, regular, prepared with calcium sulfate172476768,11,94,8

Fatty acid profile

Breakdown of fats per 100 grams

8,1 g
  • Saturated16%(1,26 g)
  • Monounsaturated24%(1,93 g)
  • Polyunsaturated61%(4,92 g)

Household serving sizes

g
0,5 cup
126 g
0,25 block
81 g

Frequently asked questions about Tofu

How many calories in Tofu?

Tofu contains 144 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Tofu?

Tofu contains 14 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Tofu?

Per 100 grams, Tofu contains 17.27 g protein, 2.78 g carbohydrates, and 8.72 g total fat.

Is Tofu good for keto or low-carb?

Yes — Tofu has 0.5 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 172475). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients.

Diet compatibility

  • 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 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: 172475), accessed 2019-04-01.

Published: 2019-04-01

More foods in Legumes and Legume Products

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
Tofu: 0 mg Cholesterol, 683 mg Calcium per 100g + recipes | План харчування