Question 1

How many calories are in tofu?

Accepted Answer

One cup (126 g) of tofu has about 181 calories. Per 100 g that is 144 calories. The figures are from the USDA FoodData Central database (lab-measured values).

Question 2

How much protein is in tofu?

Accepted Answer

One cup (126 g) has 21.8 g of protein (17.3 g per 100 g). That makes it a good source of protein.

Question 3

How many carbs are in tofu?

Accepted Answer

One cup (126 g) has 3.5 g of carbohydrate, of which 2.9 g is fibre.

Question 4

What vitamins and minerals does tofu contain?

Accepted Answer

Per cup (126 g), the most notable are calcium (66% of the Daily Value), manganese (65% of the Daily Value), copper (53% of the Daily Value), selenium (40% of the Daily Value). The tool above lists every vitamin and mineral the USDA measured, at any portion size.

Question 5

Where do these tofu nutrition numbers come from?

Accepted Answer

They come from the USDA FoodData Central database (SR Legacy), which is public domain, scaled to the portion shown. Brands and recipes vary, so treat them as typical values. Nothing you look up here is sent to a server.

Nutrient	1 cup (126 g)	Per 100 g	% Daily Value
Calories	181 kcal	144 kcal	—
Protein	22 g	17 g	44%
Carbohydrate	3.5 g	2.8 g	1%
Fibre	2.9 g	2.3 g	10%
Fat	11 g	8.7 g	14%
Saturated fat	1.6 g	1.3 g	8%
Sodium	18 mg	14 mg	1%
Potassium	299 mg	237 mg	6%
Calcium	861 mg	683 mg	66%
Iron	3.4 mg	2.7 mg	19%
Vitamin C	0.25 mg	0.2 mg	0%

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