USDA Reference DataPer 100g Serving

Tofu Nutrition Facts

Complete macro and micronutrient analysis of Tofu. Verified USDA FoodData Central profile with amino acid details, dietary fiber metrics, and daily target calculators.

What are the nutrition facts for Tofu?

100g of Tofu contains 83 calories, 10g of plant protein, 1.2g of carbohydrates, 5.3g of fat, and 0.9g of dietary fiber.

Tofu is a nutrient-dense vegan staple. Data is sourced from USDA FoodData Central reference measurements.

Calories

83 kcal

Protein

10 g

Carbs

1.2 g

Fiber

0.9 g

Healthy Fats

5.3 g

Source: USDA FoodData Central

83

Calories (kcal)

10g

Protein

1.2g

Carbohydrates

5.3g

Healthy Fats

0.9g

Dietary Fiber

Essential Micronutrients & Daily Values

Adult Reference Daily Intake (RDI)

Iron

2 mg

11% of Daily Value

Calcium

282 mg

28% of Daily Value

Plant Omega-3 (ALA)

0 g

None

Vitamin B12

0 mcg

Requires Fortification/Supplement

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Healthy Recipes with Tofu

asianchinese • dinnerlunch

Crispy Sesame Garlic Tofu Stir-Fry

Golden, extra-crispy pan-fried tofu tossed in a savoury garlic soy glaze with fresh broccoli, snap peas, and toasted sesame seeds.

30 mins0g protein

Frequently Asked Questions

How much protein is in 100g of Tofu?
100g of Tofu provides 10g of plant protein and 83 calories, making it an excellent nutrient-dense vegan staple.
What key micronutrients does Tofu provide?
Tofu is a natural source of dietary fiber (0.9g), iron (2mg), calcium (282mg).
Is tofu a complete protein?
Yes. Tofu contains all nine essential amino acids required for human health.