Nutrition for Silken Tofu

Silken Tofu Nutrition Summary

One cup of silken tofu (248 grams or 0.5 lb) contains 151 calories and 17.8 grams of protein. Silken tofu consist of 87% water, 1% carbohydrates, 7% protein, and 4% fat.

Silken tofu is an excellent source of many nutrients, including protein, calcium, iron and potassium. It also contains significant amounts of magnesium, folate, manganese, copper, phosphorus, zinc, choline and selenium.

In one cup of silken tofu:

• Calories: 151
• Protein: 17.8 g
• Sugar: 1.7 g
• Dietary fiber: 0.5 g
• Fat: 9.2 g, (Saturated: 1.3 g)
• Sodium: 19.8 mg

There is no significant amounts of cholesterol in silken tofu.

See the Silken Tofu Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tofu, soft, prepared with calcium sulfate and magnesium chloride.

Calories in Silken Tofu

Silken tofu has 151 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat and protein.

50% of calories in silken tofu are from fat, 43% of calories are from protein and 7% of calories are from carbohydrates.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Silken Tofu

Calories Similar to Silken Tofu

Some other legume or legume products with similar calories to silken tofu by weight:

• Soy Sauce: -20 calories
• Tofu: +37 calories
• Black Beans: +74 calories
• Fava Bean: +122 calories

Protein in Silken Tofu

An excellent source of protein, a single cup of Silken Tofu contains 36% of recommended daily values or 17.8 grams of protein. In addition, silken tofu contains significant amounts of all 9 essential amino acids.

• Protein: 17.78 g
• Tryptophan: 0.25 g
• Threonine: 0.66 g
• Isoleucine: 0.8 g
• Leucine: 1.24 g
• Lysine: 1.07 g
• Methionine: 0.21 g
• Phenylalanine: 0.79 g
• Valine: 0.82 g
• Histidine: 0.47 g

Protein Similar to Silken Tofu

Some other legume or legume products with similar amounts of protein to silken tofu by weight:

• White Beans: +0.2 grams
• Pinto Beans: -0.4 grams
• Fava Bean: +1.1 grams
• Tofu: +2.3 grams

Vitamins and Minerals in Silken Tofu

An good source of many nutrients, silken tofu contains abundant amounts of calcium, iron and potassium. In fact, a single cup of silken tofu contains 28% of recommended daily values or 275.3 milligrams of calcium.

Vitamins in silken tofu (1 cup):

• Vitamin a: 5.2 ug
• Thiamin: 0.1 mg
• Riboflavin: 0.1 mg
• Niacin: 1.3 mg
• Vitamin b6: 0.1 mg
• Vitamin c: 0.5 mg
• Folate: 109.1 ug
• Vitamin k: 5 ug

Minerals in silken tofu (1 cup):

• Calcium: 275.3 mg
• Potassium: 297.6 mg
• Iron: 2.8 mg
• Magnesium: 67 mg
• Zinc: 1.6 mg
• Selenium: 22.1 ug
• Phosphorus: 228.2 mg
• Copper: 0.4 mg
• Manganese: 1 mg
• Choline: 68 mg

There is no significant amounts of pantothenic acid, vitamin e or vitamin b12 in silken tofu.

Similar to Silken Tofu for Calcium

Here are some other legume or legume products with similarly abundant amounts of calcium to silken tofu:

• Tempeh: same
• Mung Bean: +52 MG
• Peanut Flour: +72 MG
• White Beans: -94 MG

Silken Tofu Nutrition Chart

Silken Tofu in Cooking

Silken tofu is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of silken tofu.

Friends and Relatives of Silken Tofu

Foods commonly cooked with silken tofu:

• Soy Milk
• Chia Seeds