Tofu Nutrition Facts: Calories, Macros & Health Benefits
Summary: One piece (140g) of tofu contains 106 calories, 11.3g protein, 2.7g carbs, and 6.7g fat. Tofu is a good source of calcium, iron, magnesium.
Nutrition Facts — one piece (140g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 106 kcal | 5% |
| Protein | 11.3g | 23% |
| Carbohydrates | 2.7g | 1% |
| Total Fat | 6.7g | 9% |
| Fiber | 0.42g | 2% |
| Sugar | 0.84g | -- |
| Saturated Fat | 0.98g | 5% |
| Sodium | 9.8mg | 0% |
| Potassium | 169.4mg | 4% |
| Calcium | 490.0mg | 38% |
| Iron | 7.5mg | 42% |
| Magnesium | 42.0mg | 10% |
| Zinc | 1.1mg | 10% |
| Vitamin C | 0.14mg | 0% |
| Vitamin B6 | 0.07mg | 4% |
| Folate | 21.0mcg | 5% |
| Vitamin K | 3.4mcg | 3% |
| Phosphorus | 135.8mg | 11% |
Is Tofu Good for You?
Tofu provides 106 calories per piece (140g) with 11.3g of protein, 2.7g of carbohydrates, and 6.7g of fat. It is a source of calcium (38% dv), iron (42% dv), magnesium (10% dv).
Key Health Benefits of Tofu
- Good source of calcium (38% dv)
- Good source of iron (42% dv)
- Good source of magnesium (10% dv)
- Good source of zinc (10% dv)
- Good source of phosphorus (11% dv)
- Provides 11.3g of protein per serving
Frequently Asked Questions
How many calories is in tofu?
One piece (140g) of tofu contains 106 calories.
How much protein is in tofu?
One piece (140g) of tofu provides 11.3g of protein.
Is tofu vegetarian?
Yes, tofu is suitable for vegetarian diets.
Is tofu vegan?
Yes, tofu is completely plant-based and vegan-friendly.
Is tofu gluten-free?
Yes, tofu is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track tofu and thousands of other foods with the Gram app.