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

Nutrient density 6.5GI LowAllergen: Soy

Macronutrients

Calories55 kcal 3% DV

Protein4.8 g 10% DV

Carbohydrates2.0 g 1% DV

Fat2.7 g 3% DV

Fiber0.2 g 1% DV

Total sugars1.0 g no %DV*

Sodium7.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.0 mg 0%

Vitamin K1.0 µg 1%

Thiamin B10.06 mg 5%

Riboflavin B20.05 mg 4%

Niacin B30.1 mg 1%

Vitamin B60.05 mg 3%

Folate B915 µg 4%

Vitamin B120.0 µg 0%

Calcium111 mg 9%

Iron0.7 mg 4%

Magnesium25 mg 6%

Phosphorus80 mg 6%

Potassium120 mg 3%

Zinc0.5 mg 5%

Selenium8.0 µg 15%

Common serving sizes

Serving	Weight
1/2 cup	124 g
1 block (12 oz)	340 g

What it supports in your body

Calcium — Calcium supports bone density

See Tofu (Silken, Soft) in the Connections Explorer →

Best timing around exercise

Casein (yogurt, cheese) at night for sustained protein. Whey (milk) post-workout. Avoid pre-intense-cardio (nausea risk)

More dairy

Greek Yogurt (Plain, Non-Fat)Whey Protein Powder (Unflavored)Kefir (Plain, Whole Milk)Milk (2% Reduced Fat)Skim Milk (Fat-Free)Yogurt (Plain, Low-Fat)Cottage Cheese (2% Fat)Goat Milk

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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