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Tofu

Tofu, raw, firm, prepared with calcium sulfate

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Nutrition Facts

Serving Size

0.5 cup (126g)

Amount per serving

Calories

181

% Daily Value *

Total Fat 11g

Saturated Fat 1.6g

Trans Fat 0g

Cholesterol 0mg

Sodium 18mg

Total Carbohydrate 3.5g

Dietary Fiber 2.9g

Total Sugars

Protein 21.8g

Vitamin D 0 IU

Calcium 861mg

Iron 3mg

Potassium 299mg

*

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
17%
0.2 mg
Riboflavin
10%
0.13 mg
Niacin
3%
0.48 mg
Pantothenic Acid
3%
0.17 mg
Vitamin B6
7%
0.12 mg
Folate
36.5 mcg
Folic Acid
0 mcg
Food Folate
36.5 mcg
Fortified Folate
36.5 mcg
Choline
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
Biotin
Vitamin A
Retinol
Beta Carotene
Alpha Carotene
Beta Cryptoxanthin
Vitamin A IU
4%
209 IU
Lycophene
Lutein and Zeaxanthin
Vitamin E
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
Dihydrophylloquinone
Menaquinone-4

Calcium
66%
861 mg
Iron
19%
3.35 mg
Magnesium
17%
73.1 mg
Phosphorus
19%
239 mg
Potassium
6%
299 mg
Sodium
1%
17.6 mg
Zinc
18%
1.98 mg
Copper
53%
0.48 mg
Manganese
65%
1.49 mg
Selenium
40%
21.9 mcg
Fluoride
Iodine

Fat
14%
11 g
Saturated Fat
8%
1.59 g
Butyric Acid
Caproic Acid
Caprylic Acid
Capric Acid
Lauric Acid
Tridecylic Acid
Myristic Acid
0.03 g
Pentadecylic Acid
Palmitic Acid
1.17 g
Margaric Acid
Stearic Acid
0.39 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
2.43 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.03 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
2.4 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
6.2 g
9,12-octadecadienoic Acid
5.47 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.73 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
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
44%
21.8 g
Tryptophan
0.3 g
Threonine
0.99 g
Isoleucine
1.07 g
Leucine
1.75 g
Lysine
1.11 g
Methionine
0.27 g
Cystine
0.07 g
Phenylalanine
1.05 g
Tyrosine
0.88 g
Valine
1.1 g
Arginine
1.72 g
Histidine
0.54 g
Alanine
0.97 g
Aspartic Acid
2.57 g
Glutamic Acid
4.14 g
Glycine
0.92 g
Proline
1.37 g
Serine
1.28 g
Hydroxyproline

Carbohydrates
1%
3.5 g
Fibre
10%
2.9 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
181 kcal
Water
88 g
Ash
1.76 g
Theobromine
Caffeine
Alcohol

Serving Sizes

  • 0.5 cup (126 g)
  • 0.25 block (81 g)

Nutrient Sources

  • Excellent source of Calcium
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Iron
  • Good source of Magnesium
  • Good source of Phosphorus
  • Good source of Zinc

‡ - 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 17.3g of protein, which is about the same as 2.9 eggs, 0.6 chicken breasts, or 1.2 cups (336g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.6g 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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