Tofu
Tofu is an excellent source of high-quality plant-based protein, perfect for a balanced diet. It offers moderate calories with low saturated fat content, making it suitable for light and healthy meals. This food is rich in essential minerals such as calcium, iron, and phosphorus, which support bone health and muscle function. Additionally, tofu provides dietary fiber and a good amount of potassium, contributing to overall nutritional balance.
Macronutrient distribution
A Serving (120 g) of Tofu contains 94 calories, 10.8 g of protein, 3.4 g of carbohydrates, and 5 g of fat.
- Protein
- 10.8 g42%
- Carbs
- 3.4 g13%
- Fat
- 5 g44%
of calories
Calorie Burn
How long would it take to burn off 94 calories?
- Walking3.5 mph, moderate pace17 min
- YogaModerate effort, gentle pace24 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)9 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 (120 g)
Carbohydrates
- Carbohydrates3.4 / 313 g(1%)
- Dietary Fiber1.1 / 38 g(3%)
- Total Sugars0.72 g
Fats
- Total Fat5 / 83 g(6%)
- Saturated Fat0.95 / 25 g(4%)
- Monounsaturated Fat1.4 g
- Polyunsaturated Fat2 g
- Omega-30.2 g
- Omega-61.8 g
- Omega-91.2 g
- Oleic Acid1.2 g
- Erucic Acid0.01 g
- Stearic Acid0.24 g
- Linoleic Acid1.8 g
- Myristic Acid0.02 g
- Palmitic Acid0.68 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.2 g
Protein
- Protein10.8 / 56 g(19%)
Vitamins
- Vitamin C0.24 / 90 mg(0%)
- Vitamin E0.01 / 15 mg(0%)
- Vitamin K2.9 / 120 ug(2%)
- Vitamin B60.09 / 1.3 mg(7%)
- Thiamin (B1)0.07 / 1.2 mg(6%)
- Riboflavin (B2)0.08 / 1.3 mg(6%)
- Niacin (B3)0.12 / 16 mg(1%)
- Folate22.8 / 400 ug(6%)
- Pantothenic Acid (B5)0.13 / 5 mg(3%)
- Choline33.7 / 550 mg(6%)
Minerals
- Calcium241.2 / 1,000 mg(24%)
- Iron1.9 / 8 mg(24%)
- Magnesium44.4 / 420 mg(11%)
- Phosphorus145.2 / 700 mg(21%)
- Potassium177.6 / 3,400 mg(5%)
- Sodium14.4 / 2,300 mg(1%)
- Zinc1 / 11 mg(9%)
- Copper0.26 / 0.9 mg(28%)
- Manganese0.75 / 2.3 mg(33%)
- Selenium11.9 / 55 ug(22%)
Other
- Water99.5 / 3,700 g(3%)
Sources
- USDA Standard Reference, LegacyTofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
- USDA Standard Reference, LegacyTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
- USDA Standard Reference, LegacyTofu, raw, firm, prepared with calcium sulfate
- OpenNutritionOpen-source nutrition database
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