Tofu Nutrition

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Nutrition Facts

Serving Size

0.5 cup (126g)

Amount per serving

Calories

181

% Daily Value *

Total Fat 11g

Saturated Fat 1.6g

Trans Fat 0g

Cholesterol 0mg

Sodium 18mg

Total Carbohydrate 3.5g

Dietary Fiber 2.9g

Total Sugars

Protein 21.8g

Vitamin D 0 IU

Calcium 861mg

Iron 3mg

Potassium 299mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0.25 mg

Thiamin

17%

0.2 mg

Riboflavin

10%

0.13 mg

Niacin

0.48 mg

Pantothenic Acid

0.17 mg

Vitamin B6

0.12 mg

Folate

36.5 mcg

Folic Acid

0 mcg

Food Folate

36.5 mcg

Fortified Folate

36.5 mcg

Choline

—

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

—

Retinol

—

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

209 IU

Lycophene

—

Lutein and Zeaxanthin

—

Vitamin E

—

Added Vitamin E

—

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

—

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

66%

861 mg

Iron

19%

3.35 mg

Magnesium

17%

73.1 mg

Phosphorus

19%

239 mg

Potassium

299 mg

Sodium

17.6 mg

Zinc

18%

1.98 mg

Copper

53%

0.48 mg

Manganese

65%

1.49 mg

Selenium

40%

21.9 mcg

Fluoride

—

Iodine

—

Fat

14%

11 g

Saturated Fat

1.59 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

—

Capric Acid

—

Lauric Acid

—

Tridecylic Acid

—

Myristic Acid

0.03 g

Pentadecylic Acid

—

Palmitic Acid

1.17 g

Margaric Acid

—

Stearic Acid

0.39 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.43 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.03 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

2.4 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

—

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

6.2 g

9,12-octadecadienoic Acid

5.47 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.73 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

—

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

—

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

—

Docosahexanoic Acid (DHA)

—

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

44%

21.8 g

Tryptophan

0.3 g

Threonine

0.99 g

Isoleucine

1.07 g

Leucine

1.75 g

Lysine

1.11 g

Methionine

0.27 g

Cystine

0.07 g

Phenylalanine

1.05 g

Tyrosine

0.88 g

Valine

1.1 g

Arginine

1.72 g

Histidine

0.54 g

Alanine

0.97 g

Aspartic Acid

2.57 g

Glutamic Acid

4.14 g

Glycine

0.92 g

Proline

1.37 g

Serine

1.28 g

Hydroxyproline

—

Carbohydrates

3.5 g

Fibre

10%

2.9 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

181 kcal

Water

88 g

Ash

1.76 g

Theobromine

—

Caffeine

—

Alcohol

—

Serving Sizes

0.5 cup (126 g)
0.25 block (81 g)

Nutrient Sources ^‡

Excellent source of Calcium
Excellent source of Copper
Excellent source of Manganese
Excellent source of Selenium
Good source of Thiamin
Good source of Iron
Good source of Magnesium
Good source of Phosphorus
Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
Moderate Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 67% ^†

Limiting Amino Acid: Methionine

Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Tofu contains 17.3g of protein, which is about the same as 2.9 eggs, 0.6 chicken breasts, or 1.2 cups (336g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

0.6g per 0.5 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Tofu

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡