Nutrition for Tofu (raw)
Calories, Protein, Vitamins and More
Tofu Nutrition Summary
One cup of raw tofu (248 grams or 0.5 lb) contains 188 calories and 20 grams of protein. Tofu consist of 85% water, 2% carbohydrates, 8% protein, and 5% fat.Tofu is an excellent source of many nutrients, including protein, calcium, iron and potassium. It also contains significant amounts of Vitamin A, magnesium, manganese, copper, phosphorus, choline, zinc and selenium.
In one cup of raw tofu:
- Calories: 188
- Protein: 20 g
- Sugar: 1.5 g
- Dietary fiber: 0.7 g
- Fat: 11.9 g, (Saturated: 1.7 g)
- Sodium: 17.4 mg
See the Tofu Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tofu, raw, regular, prepared with calcium sulfate.
Calories in Tofu
Tofu has 188 calories per cup or 76 calories for every 100 grams. Most of its calories are from fat and protein.52% of calories in tofu are from fat, 39% of calories are from protein and 9% of calories are from carbohydrates.
Calories from Carbs
A small portion, or 9% the calories in raw tofu are from carbohydrates.
The carbs in tofu are mostly in the form of dietary fiber and sugar (32% and 68%). 1 cup of tofu has 3% of daily values or 0.7 grams of dietary fiber.
- Dietary fiber: 0.7 g
- Sugar: 1.5 g
Calories from Fat
The majority, or 52% of the calories in raw Tofu are from fat. Tofu has a moderate amount of total fat, with 11.9 grams or 19% of recommended daily values per cup. Most of the fat in tofu are healthier unsaturated fats.
Tofu is cholesterol free and trans-fat free.
Tofu is cholesterol free and trans-fat free.
- Total fat: 11.9 g
- Saturated fat: 1.7 g
- Monounsaturated fat: 2.6 g
- Polyunsaturated fat: 6.7 g
Omega-3 and Omega-6 in Tofu
Tofu is a source of healthy omega-3 fatty acids, containing a total of 0.79 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.79 g
Also a good source of omega-6 fatty acids, every cup of tofu contains a total of 5.9 grams of omega-6. In addition, a large portion of the omega-6 in tofu comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 5.9 g
Calories Similar to Tofu
Some other legume or legume products with similar calories to tofu by weight:- Black Beans: +37 calories
- Soy Sauce: -57 calories
- Fava Bean: +84 calories
- White Beans: +94 calories
Protein in Tofu
An excellent source of protein, a single cup of Tofu contains 40% of recommended daily values or 20 grams of protein. In addition, tofu contains significant amounts of all 9 essential amino acids.- Protein: 20.04 g
- Tryptophan: 0.3 g
- Threonine: 1 g
- Isoleucine: 1.08 g
- Leucine: 1.77 g
- Lysine: 1.12 g
- Methionine: 0.27 g
- Phenylalanine: 1.06 g
- Valine: 1.11 g
- Histidine: 0.55 g
Protein Similar to Tofu
Some other legume or legume products with similar amounts of protein to tofu by weight:- Kidney Beans: +0.1 grams
- Soy Sauce: +0.1 grams
- Fava Bean: -1.2 grams
- Chickpeas: +1.9 grams
Vitamins and Minerals in Tofu
An good source of many nutrients, raw tofu contains abundant amounts of calcium, iron and potassium. In fact, a single cup of tofu contains 87% of recommended daily values or 868 milligrams of calcium.Vitamins in tofu (1 cup):
- Vitamin a: 63.2 ug
- Thiamin: 0.2 mg
- Riboflavin: 0.1 mg
- Niacin: 0.5 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 0.2 mg
- Folate: 37.2 ug
- Vitamin k: 6 ug
- Calcium: 868 mg
- Potassium: 300.1 mg
- Iron: 13.3 mg
- Magnesium: 74.4 mg
- Zinc: 2 mg
- Selenium: 22.1 ug
- Phosphorus: 240.6 mg
- Copper: 0.5 mg
- Manganese: 1.5 mg
- Choline: 71.4 mg
Similar to Tofu for Calcium
Here are some other legume or legume products with similarly abundant amounts of calcium to tofu:- Soy Flour: -161 MG
- Peanut Flour: -521 MG
- Mung Bean: -541 MG
- Tempeh: -593 MG
Tofu Nutrition Chart
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