Tofu Nutritional Value And Analysis

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 B12 0.0µg %0

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %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.

low P:E
high P:E
medium P:E

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.

low ED
high ED
medium ED

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.

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%

low satiety
high satiety
medium satiety

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