Nutrition for Silken Tofu

Calories, Protein, Vitamins and More

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Silken Tofu Nutrition Summary

One cup of silken tofu (248 grams or 0.5 lb) contains 151 calories and 17.8 grams of protein. Silken tofu consist of 87% water, 1% carbohydrates, 7% protein, and 4% fat.

Silken tofu is an excellent source of many nutrients, including protein, calcium, iron and potassium. It also contains significant amounts of magnesium, folate, manganese, copper, phosphorus, zinc, choline and selenium.

In one cup of silken tofu:

  • Calories: 151
  • Protein: 17.8 g
  • Sugar: 1.7 g
  • Dietary fiber: 0.5 g
  • Fat: 9.2 g, (Saturated: 1.3 g)
  • Sodium: 19.8 mg
There is no significant amounts of cholesterol in silken tofu.

See the Silken Tofu Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tofu, soft, prepared with calcium sulfate and magnesium chloride.

Calories in Silken Tofu

Silken tofu has 151 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat and protein.

50% of calories in silken tofu are from fat, 43% of calories are from protein and 7% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 7% the calories in silken tofu are from carbohydrates. The carbs in silken tofu are mostly in the form of dietary fiber and sugar (23% and 77%). 1 cup of silken tofu has 2% of daily values or 0.5 grams of dietary fiber.

  • Dietary fiber: 0.5 g
  • Sugar: 1.7 g
There is no significant amounts of starch in silken tofu.

Calories from Fat

A substantial amount, or 50% of the calories in Silken Tofu are from fat. Silken tofu has a moderate amount of total fat, with 9.2 grams or 14% of recommended daily values per cup. Most of the fat in silken tofu are healthier unsaturated fats.

Silken tofu is cholesterol free and trans-fat free.

  • Total fat: 9.2 g
  • Saturated fat: 1.3 g
  • Monounsaturated fat: 2 g
  • Polyunsaturated fat: 5.2 g
There is no significant amounts of cholesterol or trans fat in silken tofu.

Omega-3 and Omega-6 in Silken Tofu

Silken tofu is a source of healthy omega-3 fatty acids, containing a total of 0.61 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.61 g
Also a good source of omega-6 fatty acids, every cup of silken tofu contains a total of 4.6 grams of omega-6. In addition, a large portion of the omega-6 in silken tofu comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 4.55 g
The omega-6 to omega-3 ratio in silken tofu is 7.5: 1.

Calories Similar to Silken Tofu

Some other legume or legume products with similar calories to silken tofu by weight:

Protein in Silken Tofu

An excellent source of protein, a single cup of Silken Tofu contains 36% of recommended daily values or 17.8 grams of protein. In addition, silken tofu contains significant amounts of all 9 essential amino acids.

  • Protein: 17.78 g
  • Tryptophan: 0.25 g
  • Threonine: 0.66 g
  • Isoleucine: 0.8 g
  • Leucine: 1.24 g
  • Lysine: 1.07 g
  • Methionine: 0.21 g
  • Phenylalanine: 0.79 g
  • Valine: 0.82 g
  • Histidine: 0.47 g

Protein Similar to Silken Tofu

Some other legume or legume products with similar amounts of protein to silken tofu by weight:

Vitamins and Minerals in Silken Tofu

An good source of many nutrients, silken tofu contains abundant amounts of calcium, iron and potassium. In fact, a single cup of silken tofu contains 28% of recommended daily values or 275.3 milligrams of calcium.

Vitamins in silken tofu (1 cup):
  • Vitamin a: 5.2 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.5 mg
  • Folate: 109.1 ug
  • Vitamin k: 5 ug
Minerals in silken tofu (1 cup):
  • Calcium: 275.3 mg
  • Potassium: 297.6 mg
  • Iron: 2.8 mg
  • Magnesium: 67 mg
  • Zinc: 1.6 mg
  • Selenium: 22.1 ug
  • Phosphorus: 228.2 mg
  • Copper: 0.4 mg
  • Manganese: 1 mg
  • Choline: 68 mg
There is no significant amounts of pantothenic acid, vitamin e or vitamin b12 in silken tofu.

Similar to Silken Tofu for Calcium

Here are some other legume or legume products with similarly abundant amounts of calcium to silken tofu:

Silken Tofu Nutrition Chart

Silken Tofu:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Silken Tofu in Cooking

Silken tofu is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of silken tofu.

Friends and Relatives of Silken Tofu

Foods commonly cooked with silken tofu:

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