Know what’s on your plate
Tofu
Calories & nutrition
dried-frozen (koyadofu)
Beans & legumes
USDA 172450
477
caloriesper 100 g
Protein52.5 g
Carbs2.8 g
Fat30.3 g
Nutrition facts
Per 100 g% DV- Calories 477 kcal —
- Protein 52.5 g 105%
- Carbohydrate 2.8 g 1%
- Fat 30.3 g 39%
- Saturated fat 4.4 g 22%
- Fibre 7.2 g 26%
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 26 µg 3%
- Vitamin C 0.7 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg 1%
- Thiamin (B1) 0.49 mg 41%
- Riboflavin (B2) 0.32 mg 24%
- Niacin (B3) 1.2 mg 7%
- Pantothenic acid (B5) 0.41 mg 8%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 92 µg 23%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 364 mg 28%
- Iron 9.7 mg 54%
- Magnesium 59 mg 14%
- Phosphorus 483 mg 39%
- Potassium 20 mg 0%
- Zinc 4.9 mg 45%
- Copper 1.2 mg 131%
- Manganese 3.7 mg 160%
- Selenium 54.3 µg 99%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 477 | 52.5 g | 2.8 g | 30.3 g |
| 1 × piece | 17 g | 81 | 8.9 g | 0.5 g | 5.2 g |
| 2 × piece | 34 g | 162 | 17.8 g | 1 g | 10.3 g |
| ½ × piece | 8.5 g | 41 | 4.5 g | 0.2 g | 2.6 g |
| 3 × piece | 51 g | 243 | 26.8 g | 1.4 g | 15.5 g |
| 4 × piece | 68 g | 324 | 35.7 g | 1.9 g | 20.6 g |
Questions about Tofu
How many calories are in 100 g of Tofu?
100 g of Tofu has 477 kcal, with 52.5 g protein, 2.8 g carbohydrate and 30.3 g fat.
How many calories are in 1 × piece (17 g) of Tofu?
1 × piece (17 g) of Tofu has 81 kcal, with 8.9 g protein, 0.5 g carbohydrate and 5.2 g fat.
How many calories are in 2 × piece (34 g) of Tofu?
2 × piece (34 g) of Tofu has 162 kcal, with 17.8 g protein, 1 g carbohydrate and 10.3 g fat.
How many calories are in ½ × piece (8.5 g) of Tofu?
½ × piece (8.5 g) of Tofu has 41 kcal, with 4.5 g protein, 0.2 g carbohydrate and 2.6 g fat.
How many calories are in 3 × piece (51 g) of Tofu?
3 × piece (51 g) of Tofu has 243 kcal, with 26.8 g protein, 1.4 g carbohydrate and 15.5 g fat.
How many calories are in 4 × piece (68 g) of Tofu?
4 × piece (68 g) of Tofu has 324 kcal, with 35.7 g protein, 1.9 g carbohydrate and 20.6 g fat.
Source: USDA FoodData Central 172450 · per 100 g · carbohydrate per EU label, fibre excluded
