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Tofu

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

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Nutrition Facts

Serving Size

0.5 cup (126g)

Amount per serving

Calories

98

% Daily Value *

Total Fat 5.3g

Saturated Fat 1g

Trans Fat 0g

Cholesterol 0mg

Sodium 15mg

Total Carbohydrate 3.6g

Dietary Fiber 1.1g

Total Sugars 0.8g

Protein 11.4g

Vitamin D 0 IU

Calcium 253mg

Iron 2mg

Potassium 186mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0.25 mg
Thiamin
6%
0.08 mg
Riboflavin
6%
0.08 mg
Niacin
1%
0.13 mg
Pantothenic Acid
3%
0.14 mg
Vitamin B6
5%
0.09 mg
Folate
23.9 mcg
Folic Acid
0 mcg
Food Folate
23.9 mcg
Fortified Folate
23.9 mcg
Choline
6%
35.4 mg
Betaine
0.5 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
0 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
0%
0.01 mg
Added Vitamin E
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
3%
3.02 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
19%
253 mg
Iron
11%
2.03 mg
Magnesium
11%
46.6 mg
Phosphorus
12%
152 mg
Potassium
4%
186 mg
Sodium
1%
15.1 mg
Zinc
10%
1.05 mg
Copper
30%
0.27 mg
Manganese
34%
0.79 mg
Selenium
23%
12.5 mcg
Fluoride
Iodine

Fat
7%
5.25 g
Saturated Fat
5%
1 g
Butyric Acid
Caproic Acid
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
0 g
Myristic Acid
0.02 g
Pentadecylic Acid
0 g
Palmitic Acid
0.71 g
Margaric Acid
0.02 g
Stearic Acid
0.25 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
1.42 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0.08 g
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0.03 g
Octadec-9-enoic Acid
1.27 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.03 g
Docos-13-enoic Acid
0.01 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
2.08 g
9,12-octadecadienoic Acid
1.85 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.21 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
Docosahexanoic Acid (DHA)
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
23%
11.4 g
Tryptophan
0.16 g
Threonine
0.52 g
Isoleucine
0.56 g
Leucine
0.92 g
Lysine
0.58 g
Methionine
0.14 g
Cystine
0.04 g
Phenylalanine
0.55 g
Tyrosine
0.46 g
Valine
0.57 g
Arginine
0.9 g
Histidine
0.28 g
Alanine
0.51 g
Aspartic Acid
1.34 g
Glutamic Acid
2.17 g
Glycine
0.48 g
Proline
0.71 g
Serine
0.67 g
Hydroxyproline

Carbohydrates
1%
3.59 g
Fibre
4%
1.13 g
Soluble Fibre
Insoluble Fibre
Sugar
0.76 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
98.3 kcal
Water
104 g
Ash
1.27 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 0.5 cup (126 g)
  • 0.25 block (114 g)

Nutrient Sources

  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Calcium
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 67%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Tofu contains 9g of protein, which is about the same as 1.5 eggs, 0.3 chicken breasts, or 0.6 cups (176g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 2.5g per 0.5 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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