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Soft Tofu

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories61
% Daily Value
  • Total Fat 3,69 g5%
  • Saturated Fat 0,53 g3%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 8 mg0%
  • Total Carbohydrate 1,18 g0%
  • Dietary Fiber 0,2 g1%
  • Total Sugars 0,7 g
  • Protein 7,17 g14%
  • Vitamin D 0 µg0%
  • Calcium 111 mg9%
  • Iron 1,11 mg6%
  • Potassium 120 mg3%
* 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, soft contains 61 kcal calories, 7,17g protein, and 8,9µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

67kcal
  • Protein43%(29 kcal)
  • Carbs7%(5 kcal)
  • Fat50%(33 kcal)

Nutrient density

50/ 100

Meets ≥10% Daily Value for 5 of 30 nutrients

Moderate nutrient density

Use Soft Tofu in your next meal plan

Melio can build a complete week of meals around Soft 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 calorieLow sodiumLow sugarZero cholesterolVeganVegetarianGluten-free
Potassium : Sodium ratio15.0 : 1
favorable
  • Soft Tofu has a potassium-to-sodium ratio of 15:1, which is considered favorable for blood-pressure support.

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

61 kcal3%
Protein

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

7,17 g14%
Carbohydrates

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

Also known as: Carbohydrates

1,18 g0%
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

3,69 g5%
Fiber

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

Also known as: Dietary Fiber

0,2 g1%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

0,7 g—
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)

8 mg0%
Potassium

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

120 mg3%
Calcium

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

111 mg9%
Magnesium

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

27 mg6%
Phosphorus

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

92 mg7%
Iron

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

1,11 mg6%
Zinc

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

0,64 mg6%
Copper

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

0,16 mg17%
Manganese

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

0,39 mg17%
Selenium

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

8,9 µg16%
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

0,53 g3%
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

0,81 g—
Polyunsaturated fat

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

Also known as: Polyunsaturated Fatty Acids, PUFA

2,08 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%
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▾
Vitamins
NutrientAmount% 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 µg0%
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

0,2 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%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,01 mg0%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

2 µg2%
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

0,05 mg4%
Riboflavin (B2)

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

Also known as: Vitamin B2

0,04 mg3%
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

0,54 mg3%
Pantothenic acid (B5)

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

Also known as: Vitamin B5

0,05 mg1%
Vitamin B6

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

Also known as: Pyridoxine

0,05 mg3%
Folate (B9)

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

Also known as: Vitamin B9, Folic Acid, Folacin

44 µg11%
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%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

27,4 mg5%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

4 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

0 µg—
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,43 g—
Leucine0,5 g—
Isoleucine0,32 g—
Valine0,33 g—
Threonine0,27 g—
Methionine0,08 g—
Phenylalanine0,32 g—
Tryptophan0,1 g—
Histidine0,19 g—
Arginine0,44 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.

87,26 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Fatty acid profile

Breakdown of fats per 100 grams

3,4 g
  • Saturated16%(0,53 g)
  • Monounsaturated24%(0,81 g)
  • Polyunsaturated61%(2,08 g)

Household serving sizes

g
piece (2-1/2" x 2-3/4" x 1")
120 g
cup (1/2" cubes)
248 g
cubic inch
18 g
0,25 block
116 g
0,2 block
90 g

Frequently asked questions about Soft Tofu

How many calories in Soft Tofu?

Soft Tofu contains 61 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Soft Tofu?

Soft Tofu contains 8 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Soft Tofu?

Per 100 grams, Soft Tofu contains 7.17 g protein, 1.18 g carbohydrates, and 3.69 g total fat.

Is Soft Tofu good for keto or low-carb?

Yes — Soft Tofu has 1 g net carbs per 100 g, fitting a low-carb plan.

Where does Soft Tofu nutrition data come from?

Nutrition data for Soft Tofu is sourced from USDA FoodData Central (FDC ID 172449). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172449/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.
  • 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 Soft Tofu

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Soft Tofu.

3 meal ideas using Soft Tofu

Starter templates matched to Soft 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 soft Tofu

    A warm bowl of oats with soft Tofu, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Low-carb lunch built around soft Tofu

    A big leafy salad with soft 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 soft Tofu

    Roast soft 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: 172449), accessed 2019-04-01.

Published: 2019-04-01

More foods in Legumes and Legume Products

Use Soft Tofu in your next meal plan

Melio can build a complete week of meals around Soft Tofu (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Soft Tofu: 0 mg Cholesterol, 8 mg Sodium per 100g + recipes | План харчування