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Tofu

Tofu

Everyday

Tofu is a versatile plant-based protein made by coagulating soy milk and pressing it into blocks, originating from East Asian culinary traditions. It comes in multiple textures ranging from silken (ideal for blending) to extra-firm (suited for grilling), with a neutral flavor that readily absorbs seasonings. This soy product provides all essential amino acids while being naturally gluten-free and low in calories, with calcium-enriched varieties offering significant mineral content valuable in dairy-free diets.

Macro Impact

A 1/2 cup serving contains 94 calories, 11g protein, 3g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 94 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1/2 cup (120 g)
Amount per serving
Calories94
% Daily Value*
Total Fat5g
6%
Saturated Fat1.0g
5%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat1g
Cholesterol0mg
0%
Sodium14mg
1%
Total Carbohydrate3g
1%
Dietary Fiber1g
4%
Total Sugars0.7g
Includes Added Sugars0g
0%
Protein11g
Vitamin D0mcg
0%
Calcium241mg
19%
Iron2mg
11%
Potassium178mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
2 / 23 g
8%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
4%
Omega 6
2 / 19 g
9%
Omega 9
1 g
Protein
Protein
11 / 80 g
14%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
23 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
241 / 1k mg
24%
Copper
0 / 1 mg
28%
Iron
2 / 13 mg
15%
Magnesium
44 / 370 mg
12%
Manganese
1 / 2 mg
37%
Phosphorous
145 / 700 mg
21%
Potassium
178 / 3k mg
6%
Selenium
12 / 55 mcg
22%
Sodium
14 / 2.3k mg
1%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
99 g
Caffeine
0 mg
Choline
34 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). USDA Standard Reference, Legacy. Food ID 172448.
  2. 2.Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). USDA Standard Reference, Legacy. Food ID 172449.
  3. 3.Tofu, raw, firm, prepared with calcium sulfate. USDA Standard Reference, Legacy. Food ID 172475.
  4. 4.Tofu, raw, regular, prepared with calcium sulfate. USDA Standard Reference, Legacy. Food ID 172476.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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