Tofu (Firm) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.0GI LowStaple foodAllergen: Soy

Macronutrients

Calories144 kcal 7% DV

Protein17 g 35% DV

Carbohydrates2.8 g 1% DV

Fat8.7 g 11% DV

Fiber2.3 g 8% DV

Total sugars0.6 g no %DV*

Sodium14 mg 1% DV

Vitamins & minerals

Vitamin A7.0 µg 1%

Vitamin C0.2 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.01 mg 0%

Vitamin K2.0 µg 2%

Thiamin B10.16 mg 13%

Riboflavin B20.1 mg 8%

Niacin B30.38 mg 2%

Vitamin B60.09 mg 5%

Folate B929 µg 7%

Vitamin B120.0 µg 0%

Calcium683 mg 53%

Iron2.7 mg 15%

Magnesium58 mg 14%

Phosphorus190 mg 15%

Potassium237 mg 5%

Zinc1.6 mg 14%

Selenium17 µg 32%

Common serving sizes

Serving	Weight
1/2 cup cubed	126 g
3 oz	85 g

What it supports in your body

Calcium — Calcium supports bone density

Serum Iron — Iron supports hemoglobin and oxygen transport

See Tofu (Firm) in the Connections Explorer →

Best timing around exercise

Main meals, NOT pre-workout (fiber causes GI distress during exercise). Great post-workout protein source

More legumes

Soybeans Black Lentils (Beluga)Brown Lentils Edamame Green Lentils Red Lentils Tempeh Black Beans

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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