Tofu Nutrition Facts: Calories, Macros & Health Benefits
Summary: One piece (140g) of tofu contains 116 calories, 14.0g protein, 1.7g carbs, and 7.4g fat. Tofu is a good source of calcium, iron, magnesium.
Nutrition Facts — one piece (140g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 116 kcal | 6% |
| Protein | 14.0g | 28% |
| Carbohydrates | 1.7g | 1% |
| Total Fat | 7.4g | 10% |
| Fiber | 1.4g | 5% |
| Sugar | 0.98g | -- |
| Saturated Fat | 1.3g | 6% |
| Sodium | 5.6mg | 0% |
| Potassium | 182.0mg | 4% |
| Calcium | 394.8mg | 30% |
| Iron | 2.9mg | 16% |
| Magnesium | 49.0mg | 12% |
| Zinc | 1.5mg | 14% |
| Vitamin B6 | 0.12mg | 7% |
| Folate | 12.6mcg | 3% |
| Vitamin K | 3.9mcg | 3% |
| Phosphorus | 155.4mg | 12% |
Is Tofu Good for You?
Tofu provides 116 calories per piece (140g) with 14.0g of protein, 1.7g of carbohydrates, and 7.4g of fat. It is a source of calcium (30% dv), iron (16% dv), magnesium (12% dv).
Key Health Benefits of Tofu
- Good source of calcium (30% dv)
- Good source of iron (16% dv)
- Good source of magnesium (12% dv)
- Good source of zinc (14% dv)
- Good source of phosphorus (12% dv)
- Provides 14.0g of protein per serving
Frequently Asked Questions
How many calories is in tofu?
One piece (140g) of tofu contains 116 calories.
How much protein is in tofu?
One piece (140g) of tofu provides 14.0g of protein.
Is tofu vegetarian?
Yes, tofu is suitable for vegetarian diets.
Is tofu vegan?
Yes, tofu is completely plant-based and vegan-friendly.
Is tofu gluten-free?
Yes, tofu is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track tofu and thousands of other foods with the Gram app.