Firm Tofu
Firm tofu offers a light, protein-rich option suitable for those looking to boost their plant-based protein intake. It supplies essential minerals like calcium, iron, magnesium, and phosphorus, which support bone health and metabolism. Low in saturated fats, it fits well into a balanced diet emphasizing heart health. This versatile food also provides dietary fiber and vitamins such as B6 and C for overall nutritional support.
Macronutrient distribution
A Serving (125 g) of Firm Tofu contains 104 calories, 12 g of protein, 2 g of carbohydrates, and 5.4 g of fat.
- Protein
- 12 g46%
- Carbs
- 2 g8%
- Fat
- 5.4 g46%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (125 g)
Carbohydrates
- Carbohydrates2 / 313 g(1%)
- Dietary Fiber1 / 38 g(3%)
- Total Sugars0.5 g
Fats
- Total Fat5.4 / 83 g(6%)
- Saturated Fat0.71 / 25 g(3%)
- Monounsaturated Fat1.4 g
- Polyunsaturated Fat3.2 g
- Omega-30.29 g
- Omega-62.7 g
- Omega-90.01 g
- Stearic Acid0.21 g
- Linoleic Acid2.7 g
- Palmitic Acid0.5 g
- Eicosenoic Acid0.01 g
- Alpha-Linolenic Acid (ALA)0.29 g
Protein
- Protein12 / 56 g(21%)
Amino Acids
- Lysine0.83 g
- Serine0.48 g
- Valine0.59 g
- Alanine0.48 g
- Cystine0.11 g
- Cysteine0.24 g
- Proline0.59 g
- Arginine0.83 g
- Histidine0.35 g
- Threonine0.48 g
- Isoleucine0.59 g
- Methionine0.24 g
- Tryptophan0.18 g
- Glutamic Acid2.3 g
- Aspartic Acid1.4 g
- Phenylalanine0.59 g
- Glycine0.48 g
- Leucine0.94 g
- Tyrosine0.35 g
Vitamins
- Vitamin C1.4 / 90 mg(2%)
- Vitamin E0.53 / 15 mg(4%)
- Vitamin B60.08 / 1.3 mg(6%)
- Thiamin (B1)0.13 / 1.2 mg(10%)
- Riboflavin (B2)0.04 / 1.3 mg(3%)
- Niacin (B3)0.31 / 16 mg(2%)
- Folate51.3 / 400 ug(13%)
- Pantothenic Acid (B5)0.06 / 5 mg(1%)
Minerals
- Calcium188.8 / 1,000 mg(19%)
- Iron1.8 / 8 mg(22%)
- Magnesium123.8 / 420 mg(29%)
- Phosphorus256.3 / 700 mg(37%)
- Potassium187.5 / 3,400 mg(6%)
- Sodium25 / 2,300 mg(1%)
- Zinc1.8 / 11 mg(16%)
- Copper0.36 / 0.9 mg(40%)
- Manganese1.3 / 2.3 mg(56%)
- Selenium5.8 / 55 ug(10%)
- Iodine2.9 / 150 ug(2%)
- Molybdenum85 / 45 ug(189%)
Other
- Water104.3 / 3,700 g(3%)
Sources
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