Nutrition for Tofu (raw)

Calories, Protein, Vitamins and More

image of tofu source

Tofu Nutrition Summary

One cup of raw tofu (248 grams or 0.5 lb) contains 188 calories and 20 grams of protein. Tofu consist of 85% water, 2% carbohydrates, 8% protein, and 5% fat.

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

In one cup of raw tofu:

  • Calories: 188
  • Protein: 20 g
  • Sugar: 1.5 g
  • Dietary fiber: 0.7 g
  • Fat: 11.9 g, (Saturated: 1.7 g)
  • Sodium: 17.4 mg
There is no significant amounts of cholesterol in tofu.

See the Tofu Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tofu, raw, regular, prepared with calcium sulfate.

Calories in Tofu

Tofu has 188 calories per cup or 76 calories for every 100 grams. Most of its calories are from fat and protein.

52% of calories in tofu are from fat, 39% of calories are from protein and 9% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 9% the calories in raw tofu are from carbohydrates. The carbs in tofu are mostly in the form of dietary fiber and sugar (32% and 68%). 1 cup of tofu has 3% of daily values or 0.7 grams of dietary fiber.

  • Dietary fiber: 0.7 g
  • Sugar: 1.5 g
There is no significant amounts of starch in tofu.

Calories from Fat

The majority, or 52% of the calories in raw Tofu are from fat. Tofu has a moderate amount of total fat, with 11.9 grams or 19% of recommended daily values per cup. Most of the fat in tofu are healthier unsaturated fats.

Tofu is cholesterol free and trans-fat free.

  • Total fat: 11.9 g
  • Saturated fat: 1.7 g
  • Monounsaturated fat: 2.6 g
  • Polyunsaturated fat: 6.7 g
There is no significant amounts of cholesterol or trans fat in tofu.

Omega-3 and Omega-6 in Tofu

Tofu is a source of healthy omega-3 fatty acids, containing a total of 0.79 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.79 g
Also a good source of omega-6 fatty acids, every cup of tofu contains a total of 5.9 grams of omega-6. In addition, a large portion of the omega-6 in tofu comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 5.9 g
The omega-6 to omega-3 ratio in tofu is 7.5: 1.

Calories Similar to Tofu

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

Protein in Tofu

An excellent source of protein, a single cup of Tofu contains 40% of recommended daily values or 20 grams of protein. In addition, tofu contains significant amounts of all 9 essential amino acids.

  • Protein: 20.04 g
  • Tryptophan: 0.3 g
  • Threonine: 1 g
  • Isoleucine: 1.08 g
  • Leucine: 1.77 g
  • Lysine: 1.12 g
  • Methionine: 0.27 g
  • Phenylalanine: 1.06 g
  • Valine: 1.11 g
  • Histidine: 0.55 g

Protein Similar to Tofu

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

Vitamins and Minerals in Tofu

An good source of many nutrients, raw tofu contains abundant amounts of calcium, iron and potassium. In fact, a single cup of tofu contains 87% of recommended daily values or 868 milligrams of calcium.

Vitamins in tofu (1 cup):
  • Vitamin a: 63.2 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.5 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.2 mg
  • Folate: 37.2 ug
  • Vitamin k: 6 ug
Minerals in tofu (1 cup):
  • Calcium: 868 mg
  • Potassium: 300.1 mg
  • Iron: 13.3 mg
  • Magnesium: 74.4 mg
  • Zinc: 2 mg
  • Selenium: 22.1 ug
  • Phosphorus: 240.6 mg
  • Copper: 0.5 mg
  • Manganese: 1.5 mg
  • Choline: 71.4 mg
There is no significant amounts of pantothenic acid, vitamin e or vitamin b12 in tofu.

Similar to Tofu for Calcium

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

Tofu Nutrition Chart


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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.

Tofu in Cooking

Tofu is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of tofu.

Friends and Relatives of Tofu

Foods commonly cooked with tofu: Other similar relatives:

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