Tofu
Exceptional nutritional value
Firm tofu set with calcium sulfate, values for raw tofu.
Tofu is pressed soybean curd, used in stir-fries, curries, soups and baked or grilled dishes. This dense, firm type gives about 17 g of protein per 100 g, with all essential amino acids, and is very high in calcium, manganese and copper, with good amounts of iron and magnesium. The calcium comes from the calcium sulfate used to set it, so nigari-set tofu has much less; soft and silken tofu also have less protein.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 17.3g | 30.9% |
| Fat | 8.7g | 12.4% |
| Carbs | 2.8g | 0.9% |
| Simple Sugars | 0.98g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 2.3g | 9.2% |
| Water | 70g | 2.8% |
| Calories | 144 | 6.4% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.26 | g | 6.3% |
| Monounsaturated | 1.93 | g | 7.7% |
| Polyunsaturated | 4.92 | g | 37.8% |
| Omega-3 | 1.476 | g | Estimate |
| Omega-6 | 3.444 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.2 | mg |
| Selenium | 17.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.158 | mg | 13.2% |
| vitamin B2 | 0.102 | mg | 7.8% |
| vitamin B3 | 0.38 | mg | 2.4% |
| vitamin B6 | 0.092 | mg | 5.4% |
| vitamin B9 | 29 | mcg | 7.2% |
| vitamin C | 0.2 | mg | 0.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 683 | mg | 68.3% |
| iron | 2.66 | mg | 14.8% |
| magnesium | 58 | mg | 14.5% |
| phosphorus | 190 | mg | 27.1% |
| potassium | 237 | mg | 9.1% |
| sodium | 14 | mg | 0.6% |
| zinc | 1.57 | mg | 14.3% |
| copper | 0.378 | mg | 42.0% |
| manganese | 1.181 | mg | 51.3% |
| selenium | 17.4 | mcg | 31.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 431 | mg | 61.6% | 134% |
| Isoleucine | 849 | mg | 60.6% | 141% |
| Leucine | 1392 | mg | 51.0% | 113% |
| Lysine | 883 | mg | 42.0% | 91% |
| Methionine limiting | 268 | mg | 25.5% | 58% |
| Phenylalanine | 1536 | mg | 87.8% | 186% |
| Threonine | 785 | mg | 74.8% | 156% |
| Tryptophan | 235 | mg | 83.9% | 177% |
| Valine | 870 | mg | 47.8% | 108% |
Compare with other products
Values per 100 g
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