Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Tofu |
|---|---|
Macronutrients | |
| Calorieskcal | 1447% DV |
| Proteing | 17.335% DV |
| Total fatg | 8.7211% DV |
| Carbohydrateg | 2.781% DV |
| Fibreg | 2.38% DV |
| Waterg | 69.8 |
Fats | |
| Saturated fatg | 1.266% DV |
| Monounsaturated fatg | 1.93 |
| Polyunsaturated fatg | 4.92 |
| Cholesterolmg | 00% DV |
| Linoleic acid (omega-6)g | 4.34 |
Vitamins | |
| Vitamin Cmg | 0.20% DV |
| Vitamin Dµg | 00% DV |
| Thiamin (B1)mg | 0.15813% DV |
| Riboflavin (B2)mg | 0.1028% DV |
| Niacin (B3)mg | 0.3812% DV |
| Pantothenic acid (B5)mg | 0.1333% DV |
| Vitamin B6mg | 0.0925% DV |
| Folateµg | 297% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 68353% DV |
| Ironmg | 2.6615% DV |
| Magnesiummg | 5814% DV |
| Phosphorusmg | 19015% DV |
| Potassiummg | 2375% DV |
| Sodiummg | 141% DV |
| Zincmg | 1.5714% DV |
| Coppermg | 0.37842% DV |
| Manganesemg | 1.1851% DV |
| Seleniumµg | 17.432% DV |
Other | |
| Ashg | 1.4 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Tofu |
|---|---|
| IsoflavonesPhytoestrogen | Primary |
| LectinsProtein | Trace |
| PhytatesPhosphate ester | Present |
| PhytosterolsPlant sterol | Present |
| SaponinsGlycoside | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Tofu |
|---|---|
| Bone Health | Yes |
| Heart Health | Yes |
| Men's Health | Yes |
| Women's Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.