Tofu Nutrition Facts: Calories, Macros & Health Benefits
Summary: One piece (140g) of tofu contains 85 calories, 10.1g protein, 1.7g carbs, and 5.2g fat. Tofu is a good source of calcium, folate, phosphorus.
Nutrition Facts — one piece (140g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 85 kcal | 4% |
| Protein | 10.1g | 20% |
| Carbohydrates | 1.7g | 1% |
| Total Fat | 5.2g | 7% |
| Fiber | 0.28g | 1% |
| Sugar | 0.98g | -- |
| Saturated Fat | 0.70g | 3% |
| Sodium | 11.2mg | 0% |
| Potassium | 168.0mg | 4% |
| Calcium | 155.4mg | 12% |
| Iron | 1.6mg | 9% |
| Magnesium | 37.8mg | 9% |
| Zinc | 0.90mg | 8% |
| Vitamin C | 0.28mg | 0% |
| Vitamin B6 | 0.07mg | 4% |
| Folate | 61.6mcg | 15% |
| Vitamin K | 2.8mcg | 2% |
| Phosphorus | 128.8mg | 10% |
Is Tofu Good for You?
Tofu provides 85 calories per piece (140g) with 10.1g of protein, 1.7g of carbohydrates, and 5.2g of fat. It is a source of calcium (12% dv), folate (15% dv), phosphorus (10% dv).
Key Health Benefits of Tofu
- Good source of calcium (12% dv)
- Good source of folate (15% dv)
- Good source of phosphorus (10% dv)
- Provides 10.1g of protein per serving
Frequently Asked Questions
How many calories is in tofu?
One piece (140g) of tofu contains 85 calories.
How much protein is in tofu?
One piece (140g) of tofu provides 10.1g 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.