Tofu

Tofu – Nutrition Facts (per 100 grams)

Calories: 144 kcal
Protein: 15.7 g
Fat: 8.0 g

• Saturated Fat: 1.2 g
• Monounsaturated Fat: 1.9 g
• Polyunsaturated Fat: 4.4 g
  Carbohydrates: 2.3 g
• Sugars: 0.6 g
• Fiber: 0.9 g
  Cholesterol: 0 mg
  Sodium: 14 mg

Vitamins in Tofu

• Vitamin A: 30 IU (1% DV)
• Vitamin B1 (Thiamine): 0.2 mg (17% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (8% DV)
• Vitamin B3 (Niacin): 0.2 mg (1% DV)
• Vitamin B5 (Pantothenic Acid): 0.1 mg (2% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 0.0 mg (0% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 0.0 mg (0% DV)
• Vitamin K: 2.4 µg (2% DV)

Minerals in Tofu

• Calcium: 683 mg (52% DV)
• Phosphorus: 190 mg (27% DV)
• Magnesium: 58 mg (14% DV)
• Potassium: 237 mg (5% DV)
• Iron: 2.7 mg (15% DV)
• Zinc: 1.2 mg (11% DV)
• Selenium: 13.6 µg (25% DV)

Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Tofu is a high-quality plant-based protein source and an excellent option for vegetarians and vegans.
• It is rich in calcium, which is essential for bone health, especially when made with calcium sulfate.
• Contains moderate amounts of iron, beneficial for oxygen transport, and selenium, which supports antioxidant defense.
• Low in carbohydrates and cholesterol-free, tofu is heart-healthy and versatile for various recipes.