How many calories are in one cup of tofu?

Tofu has 188 calories per cup or 76 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of tofu?

An excellent source of protein, a single cup of Tofu contains 40% of recommended daily values or 20 grams of protein. However, the protein in tofu is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in tofu?

Tofu is an excellent source of many nutrients, including protein, calcium, iron and potassium. It also contains significant amounts of Vitamin A and magnesium.

Does tofu contain omega 3 fatty acids?

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.

What's similar to tofu in cooking?

Miso are similar to, or commonly paired with tofu in cooking and recipes.

Vegan Food with Nutrition Similar to Tofu

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Summary
Similar nuts
Similar fruits
Similar plants

Tofu source

Similar to Tofu

A common and nutrient dense legume, tofu is an excellent source of calcium and iron. It is also a good source of protein. One cup of raw tofu contains about 188 calories.

Several foods are similar nutritionally to tofu, including fried tofu and goji berry. Other similar foods include barley, soy flour and flour.

We compared the key nutrients in tofu (protein, calcium and iron) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Fried Tofu, Silken Tofu, Pinto Beans, Kidney Beans, White Beans, Barley, Soy Flour, Flour, Black Beans, Chia Seeds, Coconut Cream, Peanut Flour, Sesame Seeds, Soy Sauce, Peanuts

fruits: Goji Berry, Kumquat

plants and vegetables: Yellow Mustard, Dijon Mustard, Lima Beans

The details of the top vegan 20 foods most nutritionally similar to tofu are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to tofu. Fried tofu, silken tofu, pinto beans, kidney beans and white beans are all high in protein, calcium and or iron.

Fried Tofu

Similarity: > 95%

More nutritionally dense than tofu, fried tofu is also high in protein, calcium and iron. Also, fried tofu contains more dietary fiber and thiamin than tofu.

For 100 grams of tofu and fried tofu:

Tofu (3/8 cup)		Fried Tofu (3.5 ounces)
8.1	protein (G)	19
350	calcium (MG)	372
5.4	iron (MG)	4.9

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	270
0.3	dietary fiber (G)	3.9
0.62	sugar (G)	2.7
0.69	saturated fat (G)	2.9
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.04
121	potassium (MG)	146
0.08	thiamin (MG)	0.17
0.05	riboflavin (MG)	0.05
0.2	niacin (MG)	0.1
0.07	pantothenic acid (MG)	0.14
0.05	Vitamin B6 (MG)	0.1
15	folate (UG)	27

0.962 | 0.962 | 4.39 Complete Comparison:
Fried Tofu vs. Tofu

Silken Tofu

Similarity: > 90%

Silken tofu is also high in calcium and contains some of the same nutrients. Also, silken tofu contains more Vitamin E than tofu.

For 100 grams of tofu and silken tofu:

Tofu (3/8 cup)		Silken Tofu (7/8 piece)
8.1	protein (G)	7.2
350	calcium (MG)	111
5.4	iron (MG)	1.1

However, tofu does contain more iron than silken tofu by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	61
0.3	dietary fiber (G)	0.2
0.62	sugar (G)	0.7
0.69	saturated fat (G)	0.53
0.1	Vitamin C (MG)	0.2
0.01	Vitamin E (MG)	0.01
121	potassium (MG)	120
0.08	thiamin (MG)	0.05
0.05	riboflavin (MG)	0.04
0.2	niacin (MG)	0.54
0.07	pantothenic acid (MG)	0.05
0.05	Vitamin B6 (MG)	0.05
15	folate (UG)	44

0.936 | 0.936 | 1.45 Complete Comparison:
Silken Tofu vs. Tofu

Pinto Beans

Similarity: > 90%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber, Vitamin C and potassium than tofu.

For 100 grams of tofu and pinto beans:

Tofu (3/8 cup)		Pinto Beans (3/8 can)
8.1	protein (G)	7
350	calcium (MG)	63
5.4	iron (MG)	1.3

However, tofu does contain more iron and Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	114
0.3	dietary fiber (G)	5.5
0.62	sugar (G)	0.54
0.69	saturated fat (G)	0.16
0.1	Vitamin C (MG)	0.1
0.01	Vitamin E (MG)	0
121	potassium (MG)	274
0.08	thiamin (MG)	0.05
0.05	riboflavin (MG)	0.02
0.2	niacin (MG)	0.27
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	24

0.922 | 0.922 | 1.45 Complete Comparison:
Pinto Beans vs. Tofu

Kidney Beans

Similarity: > 90%

Kidney beans are also high in protein and calcium. Also, kidney beans contains more dietary fiber, potassium and Vitamin B6 than tofu.

For 100 grams of tofu and kidney beans:

Tofu (3/8 cup)		Kidney Beans (5/8 cup)
8.1	protein (G)	8.1
350	calcium (MG)	58
5.4	iron (MG)	1.5

However, tofu does contain more iron than kidney beans by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	121
0.3	dietary fiber (G)	6
0.62	sugar (G)	0
0.69	saturated fat (G)	0.33
0.1	Vitamin C (MG)	0.2
0.01	Vitamin E (MG)	0.03
121	potassium (MG)	250
0.08	thiamin (MG)	0.06
0.05	riboflavin (MG)	0.02
0.2	niacin (MG)	0.42
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0.11
15	folate (UG)	23

0.918 | 0.918 | 1.69 Complete Comparison:
Kidney Beans vs. Tofu

White Beans

Similarity: > 90%

White beans are also high in calcium and iron. Also, white beans contains more dietary fiber, potassium and folate than tofu.

For 100 grams of tofu and white beans:

Tofu (3/8 cup)		White Beans (3/8 cup)
8.1	protein (G)	7.3
350	calcium (MG)	73
5.4	iron (MG)	3

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	114
0.3	dietary fiber (G)	4.8
0.62	sugar (G)	0.29
0.69	saturated fat (G)	0.07
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.79
121	potassium (MG)	454
0.08	thiamin (MG)	0.1
0.05	riboflavin (MG)	0.04
0.2	niacin (MG)	0.11
0.07	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.08
15	folate (UG)	65

0.917 | 0.917 | 2.14 Complete Comparison:
White Beans vs. Tofu

Barley

Similarity: > 90%

More nutritionally dense than tofu, barley is also high in protein and iron. Moreover, barley contains more dietary fiber, potassium, thiamin and niacin than tofu.

For 100 grams of tofu and barley:

Tofu (3/8 cup)		Barley (1/2 cup)
8.1	protein (G)	9.9
350	calcium (MG)	29
5.4	iron (MG)	2.5

However, tofu does contain more calcium than barley by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	352
0.3	dietary fiber (G)	16
0.62	sugar (G)	0.8
0.69	saturated fat (G)	0.24
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.02
121	potassium (MG)	280
0.08	thiamin (MG)	0.19
0.05	riboflavin (MG)	0.11
0.2	niacin (MG)	4.6
0.07	pantothenic acid (MG)	0.28
0.05	Vitamin B6 (MG)	0.26
15	folate (UG)	23

0.895 | 0.895 | 4.82 Complete Comparison:
Barley vs. Tofu

Soy Flour

Similarity: > 90%

More nutritionally dense than tofu, soy flour is also high in protein, calcium and iron. Also, soy flour contains more dietary fiber, potassium and thiamin than tofu.

For 100 grams of tofu and soy flour:

Tofu (3/8 cup)		Soy Flour (1.25 cup)
8.1	protein (G)	50
350	calcium (MG)	285
5.4	iron (MG)	8.2

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	372
0.3	dietary fiber (G)	16
0.62	sugar (G)	9.3
0.69	saturated fat (G)	1.3
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	2
0.01	Vitamin E (MG)	0.55
121	potassium (MG)	2090
0.08	thiamin (MG)	1.1
0.05	riboflavin (MG)	0.28
0.2	niacin (MG)	3
0.07	pantothenic acid (MG)	1.6
0.05	Vitamin B6 (MG)	1.1
15	folate (UG)	289

0.895 | 0.895 | 11.51 Complete Comparison:
Soy Flour vs. Tofu

Flour

Similarity: 89%

Flour is also high in protein and contains some of the same nutrients. Also, flour contains more dietary fiber and niacin than tofu.

For 100 grams of tofu and flour:

Tofu (3/8 cup)		Flour (3/4 cup)
8.1	protein (G)	10
350	calcium (MG)	15
5.4	iron (MG)	1.2

However, tofu does contain more calcium and iron than flour by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	364
0.3	dietary fiber (G)	2.7
0.62	sugar (G)	0.27
0.69	saturated fat (G)	0.16
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.06
121	potassium (MG)	107
0.08	thiamin (MG)	0.12
0.05	riboflavin (MG)	0.04
0.2	niacin (MG)	1.3
0.07	pantothenic acid (MG)	0.44
0.05	Vitamin B6 (MG)	0.04
15	folate (UG)	26

0.894 | 0.894 | 2.68 Complete Comparison:
Flour vs. Tofu

Black Beans

Similarity: 89%

Black beans contain nutrients similar to tofu, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, Vitamin C, potassium and folate than tofu.

For 100 grams of tofu and black beans:

Tofu (3/8 cup)		Black Beans (about 3/8 cup)
8.1	protein (G)	6
350	calcium (MG)	35
5.4	iron (MG)	1.9

However, tofu does contain more protein, calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	91
0.3	dietary fiber (G)	6.9
0.62	sugar (G)	0.23
0.69	saturated fat (G)	0.08
0.1	Vitamin C (MG)	2.7
0.01	Vitamin E (MG)	0.62
121	potassium (MG)	308
0.08	thiamin (MG)	0.14
0.05	riboflavin (MG)	0.12
0.2	niacin (MG)	0.62
0.07	pantothenic acid (MG)	0.18
0.05	Vitamin B6 (MG)	0.06
15	folate (UG)	61

0.894 | 0.894 | 1.89 Complete Comparison:
Black Beans vs. Tofu

Chia Seeds

Similarity: 89%

More nutritionally dense than tofu, chia seeds are also high in protein, calcium and iron. Also, chia seeds contains more dietary fiber, trans fat and potassium than tofu.

For 100 grams of tofu and chia seeds:

Tofu (3/8 cup)		Chia Seeds (3.5 ounces)
8.1	protein (G)	17
350	calcium (MG)	631
5.4	iron (MG)	7.7

However, tofu does contain more Vitamin B6 than chia seeds by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	486
0.3	dietary fiber (G)	34
0.62	sugar (G)	0
0.69	saturated fat (G)	3.3
0	trans fat (G)	0.14
0.1	Vitamin C (MG)	1.6
0.01	Vitamin E (MG)	0.5
121	potassium (MG)	407
0.08	thiamin (MG)	0.62
0.05	riboflavin (MG)	0.17
0.2	niacin (MG)	8.8
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	49

0.891 | 0.891 | 9.56 Complete Comparison:
Chia Seeds vs. Tofu

Coconut Cream

Similarity: 89%

Coconut cream is also high in iron and contains some of the same nutrients. Also, coconut cream contains more dietary fiber, Vitamin C and potassium than tofu.

For 100 grams of tofu and coconut cream:

Tofu (3/8 cup)		Coconut Cream (7 tbsps)
8.1	protein (G)	3.6
350	calcium (MG)	11
5.4	iron (MG)	2.3

However, tofu does contain more protein, calcium and riboflavin than coconut cream by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	330
0.3	dietary fiber (G)	2.2
0.62	sugar (G)	0
0.69	saturated fat (G)	31
0.1	Vitamin C (MG)	2.8
0.01	Vitamin E (MG)	0
121	potassium (MG)	325
0.08	thiamin (MG)	0.03
0.05	riboflavin (MG)	0
0.2	niacin (MG)	0.89
0.07	pantothenic acid (MG)	0.26
0.05	Vitamin B6 (MG)	0.05
15	folate (UG)	23

0.889 | 0.889 | 2.56 Complete Comparison:
Coconut Cream vs. Tofu

Peanut Flour

Similarity: 88%

More nutritionally dense than tofu, peanut flour is also high in protein, calcium and iron. Also, peanut flour contains more dietary fiber, potassium and thiamin than tofu.

For 100 grams of tofu and peanut flour:

Tofu (3/8 cup)		Peanut Flour (1.75 cup)
8.1	protein (G)	52
350	calcium (MG)	140
5.4	iron (MG)	2.1

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	327
0.3	dietary fiber (G)	16
0.62	sugar (G)	8.2
0.69	saturated fat (G)	0.06
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.05
121	potassium (MG)	1290
0.08	thiamin (MG)	0.7
0.05	riboflavin (MG)	0.48
0.2	niacin (MG)	27
0.07	pantothenic acid (MG)	2.7
0.05	Vitamin B6 (MG)	0.5
15	folate (UG)	248

0.88 | 0.88 | 10.16 Complete Comparison:
Peanut Flour vs. Tofu

Sesame Seeds

Similarity: 88%

More nutritionally dense than tofu, sesame seeds are also high in protein, calcium and iron. Also, sesame seeds contains more dietary fiber, potassium and thiamin than tofu.

For 100 grams of tofu and sesame seeds:

Tofu (3/8 cup)		Sesame Seeds (3.5 ounces)
8.1	protein (G)	17
350	calcium (MG)	989
5.4	iron (MG)	15

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	565
0.3	dietary fiber (G)	14
0.62	sugar (G)	0
0.69	saturated fat (G)	6.7
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0
121	potassium (MG)	475
0.08	thiamin (MG)	0.8
0.05	riboflavin (MG)	0.25
0.2	niacin (MG)	4.6
0.07	pantothenic acid (MG)	0.05
0.05	Vitamin B6 (MG)	0.8
15	folate (UG)	98

0.88 | 0.88 | 10.64 Complete Comparison:
Sesame Seeds vs. Tofu

Soy Sauce

Similarity: 88%

Soy sauce is also high in protein and contains some of the same nutrients. Moreover, soy sauce contains more dietary fiber, potassium, riboflavin, niacin and Vitamin B6 than tofu.

For 100 grams of tofu and soy sauce:

Tofu (3/8 cup)		Soy Sauce (6 tbsps)
8.1	protein (G)	8.1
350	calcium (MG)	33
5.4	iron (MG)	1.5

However, tofu does contain more calcium and iron than soy sauce by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	53
0.3	dietary fiber (G)	0.8
0.62	sugar (G)	0.4
0.69	saturated fat (G)	0.07
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0
121	potassium (MG)	435
0.08	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.17
0.2	niacin (MG)	2.2
0.07	pantothenic acid (MG)	0.3
0.05	Vitamin B6 (MG)	0.15
15	folate (UG)	14

0.879 | 0.879 | 2.26 Complete Comparison:
Soy Sauce vs. Tofu

Peanuts

Similarity: 88%

More nutritionally dense than tofu, peanuts are also high in protein and calcium. Also, peanuts contains more dietary fiber and Vitamin E than tofu.

For 100 grams of tofu and peanuts:

Tofu (3/8 cup)		Peanuts (5/8 cup)
8.1	protein (G)	24
350	calcium (MG)	58
5.4	iron (MG)	1.6

However, tofu does contain more iron than peanuts by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	587
0.3	dietary fiber (G)	8.4
0.62	sugar (G)	4.9
0.69	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	4.9
121	potassium (MG)	634
0.08	thiamin (MG)	0.15
0.05	riboflavin (MG)	0.2
0.2	niacin (MG)	14
0.07	pantothenic acid (MG)	1
0.05	Vitamin B6 (MG)	0.47
15	folate (UG)	97

0.879 | 0.879 | 7.45 Complete Comparison:
Peanuts vs. Tofu

fruits

Goji Berry

Similarity: > 95%

Goji berry is also high in protein, calcium and iron. Also, goji berry contains more dietary fiber and Vitamin C than tofu.

For 100 grams of tofu and goji berry:

Tofu (3/8 cup)		Goji Berry (18 tbsps)
8.1	protein (G)	14
350	calcium (MG)	190
5.4	iron (MG)	6.8

However, tofu does contain more potassium, thiamin, riboflavin and Vitamin B6 than goji berry by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	349
0.3	dietary fiber (G)	13
0.62	sugar (G)	46
0.69	saturated fat (G)	0
0.1	Vitamin C (MG)	48
0.01	Vitamin E (MG)	0
121	potassium (MG)	0
0.08	thiamin (MG)	0
0.05	riboflavin (MG)	0
0.2	niacin (MG)	0
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	0

0.95 | 0.95 | 2.51 Complete Comparison:
Goji Berry vs. Tofu

Kumquat

Similarity: 88%

Kumquat is also high in calcium and contains some of the same nutrients. Moreover, kumquat contains more dietary fiber, Vitamin C, Vitamin A and potassium than tofu.

For 100 grams of tofu and kumquat:

Tofu (3/8 cup)		Kumquat (5 fruits)
8.1	protein (G)	1.9
350	calcium (MG)	62
5.4	iron (MG)	0.86

However, tofu does contain more protein and iron than kumquat by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	71
0.3	dietary fiber (G)	6.5
0.62	sugar (G)	9.4
0.69	saturated fat (G)	0.1
0.1	Vitamin C (MG)	44
0	Vitamin A (UG)	15
0.01	Vitamin E (MG)	0.15
121	potassium (MG)	186
0.08	thiamin (MG)	0.04
0.05	riboflavin (MG)	0.09
0.2	niacin (MG)	0.43
0.07	pantothenic acid (MG)	0.21
0.05	Vitamin B6 (MG)	0.04
15	folate (UG)	17

0.876 | 0.876 | 1.66 Complete Comparison:
Kumquat vs. Tofu

plants and vegetables

Yellow Mustard

Similarity: 89%

Yellow mustard is also high in calcium and contains some of the same nutrients. Also, yellow mustard contains more dietary fiber and thiamin than tofu.

For 100 grams of tofu and yellow mustard:

Tofu (3/8 cup)		Yellow Mustard (20 tsps)
8.1	protein (G)	3.7
350	calcium (MG)	63
5.4	iron (MG)	1.6

However, tofu does contain more protein and iron than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	60
0.3	dietary fiber (G)	4
0.62	sugar (G)	0.92
0.69	saturated fat (G)	0.21
0	trans fat (G)	0.01
0.1	Vitamin C (MG)	0.3
0	Vitamin A (UG)	5
0.01	Vitamin E (MG)	0.36
121	potassium (MG)	152
0.08	thiamin (MG)	0.18
0.05	riboflavin (MG)	0.07
0.2	niacin (MG)	0.57
0.07	pantothenic acid (MG)	0.25
0.05	Vitamin B6 (MG)	0.07
15	folate (UG)	7

0.889 | 0.889 | 2.23 Complete Comparison:
Yellow Mustard vs. Tofu

Dijon Mustard

Similarity: 89%

More nutritionally dense than tofu, dijon mustard is also high in protein, calcium and iron. Also, dijon mustard contains more dietary fiber and Vitamin C than tofu.

For 100 grams of tofu and dijon mustard:

Tofu (3/8 cup)		Dijon Mustard (50 tsps)
8.1	protein (G)	26
350	calcium (MG)	266
5.4	iron (MG)	9.2

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	508
0.3	dietary fiber (G)	12
0.62	sugar (G)	6.8
0.69	saturated fat (G)	2
0.1	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.01	Vitamin E (MG)	5.1
121	potassium (MG)	738
0.08	thiamin (MG)	0.81
0.05	riboflavin (MG)	0.26
0.2	niacin (MG)	4.7
0.07	pantothenic acid (MG)	0.81
0.05	Vitamin B6 (MG)	0.4
15	folate (UG)	162

0.887 | 0.887 | 10.48 Complete Comparison:
Dijon Mustard vs. Tofu

Lima Beans

Similarity: 88%

Lima beans are also high in iron and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, Vitamin A and potassium than tofu.

For 100 grams of tofu and lima beans:

Tofu (3/8 cup)		Lima Beans (5/8 cup)
8.1	protein (G)	6.8
350	calcium (MG)	34
5.4	iron (MG)	3.1

However, tofu does contain more calcium than lima beans by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	113
0.3	dietary fiber (G)	4.9
0.62	sugar (G)	1.5
0.69	saturated fat (G)	0.2
0.1	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.01	Vitamin E (MG)	0.32
121	potassium (MG)	467
0.08	thiamin (MG)	0.22
0.05	riboflavin (MG)	0.1
0.2	niacin (MG)	1.5
0.07	pantothenic acid (MG)	0.25
0.05	Vitamin B6 (MG)	0.2
15	folate (UG)	34

0.882 | 0.882 | 3.18 Complete Comparison:
Lima Beans vs. Tofu

Other Nutritional Substitutes

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