Tofu Nutrition Facts: Calories, Macros & Health Benefits
Summary: One 1.6 pieces (140g) of tofu contains 104 calories, 12.9g protein, 2.4g carbs, and 4.8g fat. Tofu is a good source of calcium, iron, vitamin b6.
Nutrition Facts — 1.6 pieces (140g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 104 kcal | 5% |
| Protein | 12.9g | 26% |
| Carbohydrates | 2.4g | 1% |
| Total Fat | 4.8g | 6% |
| Fiber | 1.1g | 4% |
| Sugar | 0.42g | -- |
| Saturated Fat | 0.42g | 2% |
| Sodium | 5.6mg | 0% |
| Calcium | 331.8mg | 26% |
| Iron | 1.8mg | 10% |
| Vitamin B6 | 0.70mg | 41% |
| Vitamin B12 | 2.0mcg | 83% |
| Phosphorus | 169.4mg | 14% |
Is Tofu Good for You?
Tofu provides 104 calories per 1.6 pieces (140g) with 12.9g of protein, 2.4g of carbohydrates, and 4.8g of fat. It is a source of calcium (26% dv), iron (10% dv), vitamin b6 (41% dv).
Key Health Benefits of Tofu
- Good source of calcium (26% dv)
- Good source of iron (10% dv)
- Good source of vitamin b6 (41% dv)
- Good source of vitamin b12 (83% dv)
- Good source of vitamin d (18% dv)
- Provides 12.9g of protein per serving
Frequently Asked Questions
How many calories is in tofu?
One 1.6 pieces (140g) of tofu contains 104 calories.
How much protein is in tofu?
One 1.6 pieces (140g) of tofu provides 12.9g 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.