Ingredients
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Vegetables
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Tofu
Year-round
Season
Year-round
Ruled by
☽ Moon
Calories
73 kcal
Protein
8.1 g
MW references
4
Tofu
Tofu is a year-round nutritional staple, offering a consistent and versatile protein source regardless of the season. Its ability to absorb flavors makes it a foundation of diverse global cuisines. It is an excellent source of complete plant protein, iron, calcium, and manganese, supporting muscle and bone health.
Nutrition facts
Per 100 g
Energy73 kcal / 304 kJ
Protein8.1 g
Carbs0.7 g
— of which sugars0.3 g
Fat4.2 g
— saturated0.5 g
Salt4 mg Na
Iron1.20 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Tofu, soya bean, steamed · 13-570 · DB
Soya bean curd; 7 assorted samples
Energy & Proximates
Energy73.00kcal
Energy304.00kJ
Water85.00g
Protein8.10g
Fat4.20g
Carbohydrates0.70g
of which sugars0.30g
of which starch0.30g
Fibre (AOAC)—g
Fibre (NSP)—g
Alcohol—g
Fat Breakdown
Total fat4.20g
Saturated0.50g
Monounsaturated0.80g
Polyunsaturated2.00g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium4.00mg
Potassium63.00mg
Calcium—mg
Magnesium23.00mg
Phosphorus95.00mg
Iron1.200mg
Copper0.200mg
Zinc0.700mg
Selenium—µg
Iodine—µg
Vitamins
Vitamin A—µg
Vitamin D—µg
Vitamin E0.950mg
Vitamin C—mg
Thiamin (B1)0.060mg
Riboflavin (B2)0.020mg
Niacin (B3)0.100mg
Vitamin B60.070mg
Vitamin B12—µg
Folate15.00µg
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