Nutrition Facts
Serving size 100g
Amount per serving
Calories 90
% Daily Value *
Total Fat 5g %8
Saturated Fat 1g %4
Trans Fat 0g
Cholesterol 0mg %0
Sodium 4mg %0
Total Carbohydrate 1g %0
Dietary Fiber 1g %3
Total Sugars 1g
Protein 10g
Vitamin D 0.0IU %0
Calcium 282.0mg %21
Iron 2.0mg %11
Potassium 130mg %3
Phosphorus 111.0mg %11
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in tofu
Vitamin A 0.0IU %0
Vitamin D 0.0IU %0
Vitamin C 0.0mg %0
Vitamin B12 0.0µg %0
Vitamin E 0.0mg %0
Vitamin B3 (Niacin) 0.2mg %2
Vitamin K 2.8µg %2
Vitamin B2 (Riboflavin) 0.0mg %4
Vitamin B1 (Thiamin) 0.0mg %4
Choline, total 33.0mg %6
Vitamin B6 0.1mg %6
Vitamin B5 (Pantothenic acid) 0.8mg %17
Minerals in tofu
Sodium 4.0mg %0
Potassium 130.0mg %3
Zinc 1.1mg %8
Magnesium 35.0mg %8
Phosphorus 111.0mg %11
Iron 2.0mg %11
Calcium 282.0mg %22
Copper 0.2mg %22
Selenium 13.0µg %24
Manganese 0.7mg %29
Amino Acids in tofu
Cystine 0.0g %11
Methionine 0.1g %16
Lysine 0.5g %23
Valine 0.5g %26
Leucine 0.8g %27
Isoleucine 0.5g %33
Histidine 0.2g %33
Threonine 0.5g %40
Tyrosine 0.4g %43
Tryptophan 0.1g %45
Phenylalanine 0.5g %51
Fatty Acids in tofu
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of tofu is 100.0/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Tofu has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 51 |
| Valine | 39 | 50 |
| Leucine | 59 | 80 |
| Isoleucine | 30 | 49 |
| Histidine | 15 | 25 |
| Threonine | 23 | 45 |
| Tryptophan | 6 | 14 |
| Met+Cys | 22 | 16 |
| Phe+Tyr | 30 | 89 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in tofu is 4.6 which makes it a medium P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of tofu is 0.8 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in tofu as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that tofu is lacking.
vegetables
Nutrient Density Score for tofu is 30/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for tofu
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 5.35 | <12 |
| Potassium:Sodium | 32.50 | >2 |
| Caclcium:Magnesium | 8.06 | <2 |
| Iron:Copper | 10.00 | <15 |
| Calcium:Phosphorus | 2.54 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 62%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with low insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
36% of insulinogenic calories