Tofu Nutrition Facts: Calories, Macros & Health Benefits
Summary: One piece (140g) of tofu contains 204 calories, 17.8g protein, 6.2g carbs, and 14.0g fat. Tofu is a good source of saturated fat, calcium, iron.
Nutrition Facts — one piece (140g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 204 kcal | 10% |
| Protein | 17.8g | 36% |
| Carbohydrates | 6.2g | 2% |
| Total Fat | 14.0g | 18% |
| Fiber | 0.84g | 3% |
| Saturated Fat | 2.0g | 10% |
| Sodium | 2.8mg | 0% |
| Potassium | 204.4mg | 4% |
| Calcium | 483.0mg | 37% |
| Iron | 3.9mg | 21% |
| Magnesium | 74.2mg | 18% |
| Zinc | 2.3mg | 21% |
| Vitamin C | 0.42mg | 0% |
| Vitamin B6 | 0.05mg | 3% |
| Folate | 30.8mcg | 8% |
| Phosphorus | 323.4mg | 26% |
Is Tofu Good for You?
Tofu provides 204 calories per piece (140g) with 17.8g of protein, 6.2g of carbohydrates, and 14.0g of fat. It is a source of saturated fat (10% dv), calcium (37% dv), iron (21% dv).
Key Health Benefits of Tofu
- Good source of saturated fat (10% dv)
- Good source of calcium (37% dv)
- Good source of iron (21% dv)
- Good source of magnesium (18% dv)
- Good source of zinc (21% dv)
- Provides 17.8g of protein per serving
Frequently Asked Questions
How many calories is in tofu?
One piece (140g) of tofu contains 204 calories.
How much protein is in tofu?
One piece (140g) of tofu provides 17.8g 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.