Nutrition for Tofu (raw)

Calories, Protein, Vitamins and More

image of tofu source

Tofu Nutrition Summary

One fl of raw tofu (31 grams or 1.09 oz) contains 24 calories and 2.5 grams of protein. Tofu consist of 85% water, 2% carbohydrates, 8% protein, and 5% fat.

Tofu is an excellent source of a few nutrients, including calcium. It also contains significant amounts of iron, potassium, manganese and phosphorus.

In one fl of raw tofu:

  • Calories: 24
  • Protein: 2.5 g
  • Sugar: 0.2 g
  • Dietary fiber: 0.1 g
  • Fat: 1.5 g, (Saturated: 0.2 g)
  • Sodium: 2.2 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 24 calories per fl or 77 calories for every 100 grams. Most of its calories are from fat and protein.

52 percent 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 (33% and 67%). 1 fl of tofu has 0% of daily values or 0.1 grams of dietary fiber.

  • Dietary fiber: 0.1 g
  • Sugar: 0.2 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 1.5 grams per fl. It also is cholestrol free. Most of the fat in tofu are healthier unsaturated fats:

  • Total fat: 1.5 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 0.8 g
There is no significant amounts of cholestrol in tofu.

Omega-6 in Tofu

A good source of omega-6 fatty acids, every fl of tofu contains a total of 0.7 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: 0.74 g

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 fl of tofu contains 5% of recommended daily values or 2.5 grams of protein. In addition, tofu contains significant amounts of all 9 essential amino acids.

  • Protein: 2.5 g
  • Tryptophan: 0.04 g
  • Threonine: 0.12 g
  • Isoleucine: 0.13 g
  • Leucine: 0.22 g
  • Lysine: 0.14 g
  • Methionine: 0.03 g
  • Phenylalanine: 0.13 g
  • Valine: 0.14 g
  • Histidine: 0.07 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 nutrients, raw tofu contains abundant amounts of calcium. In fact, a single fl of tofu contains 11% of recommended daily values or 108.5 mg of calcium.

Vitamins in tofu (1 fl):
  • Vitamin a: 7.9 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.1 mg
  • Vitamin c: < 0.1 mg
  • Folate: 4.7 ug
  • Vitamin k: 0.7 ug
Minerals in tofu (1 fl):
  • Calcium: 108.5 mg
  • Potassium: 37.5 mg
  • Iron: 1.7 mg
  • Magnesium: 9.3 mg
  • Zinc: 0.2 mg
  • Selenium: 2.8 ug
  • Phosphorus: 30.1 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 8.9 mg
There is no significant amounts of pantothenic acid, vitamin b6, 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 ounces of tofu.

Friends and Relatives of Tofu

Foods commonly cooked with tofu:

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