Tofu Skin Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tofu Skin contains 195 calories, 13.5g protein, 4g carbs, and 13g fat per 3 pieces (135g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 3 pieces (135g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 13.5g | 27% |
| Carbohydrates | 4.0g | 1% |
| Total Fat | 13.0g | 17% |
| Fiber | 0.50g | 2% |
| Sugar | 1.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 420.0mg | 18% |
| Potassium | 1.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.0mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 2.0mg | 13% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Tofu Skin Good for You?
Tofu Skin provides 195 calories per 3 pieces (135g) with 13.5g protein, 4g carbohydrates, and 13g fat. It is a source of saturated fat (12% dv), cholesterol (18% dv), sodium (18% dv).
Chinese dim sum of beancurd skin wrapped around prawn filling, often pan-fried or steamed and served with soy-based sauce
Key Health Benefits of Tofu Skin
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13.5g protein per serving to support satiety and muscle maintenance.
How to Track Tofu Skin Nutrition with Gram
Use Gram to log tofu skin and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in tofu skin?
Tofu Skin contains 195 calories per 3 pieces (135g).
How much protein is in tofu skin?
Tofu Skin provides 13.5g of protein per 3 pieces (135g).
How many carbs are in tofu skin?
Tofu Skin has 4g of carbohydrates per 3 pieces (135g).
Is tofu skin good for tracking nutrition?
Yes. Tofu Skin can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tofu skin in a meal plan?
Use Tofu Skin as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track tofu skin and thousands of other foods with the Gram app.