In short: 100 g of tofu contains 78 calories, 9 g of protein, 2.9 g of carbohydrate and 4.2 g of fat. A cup (126 g) portion has about 98 calories and 11 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 78 kcal | 98 kcal |
| Protein | 9 g | 11 g |
| Total fat | 4.2 g | 5.3 g |
| Saturated fat | 0.79 g | 1 g |
| Monounsaturated fat | 1.1 g | 1.4 g |
| Polyunsaturated fat | 1.6 g | 2.1 g |
| Carbohydrate | 2.9 g | 3.6 g |
| Dietary fiber | 0.9 g | 1.1 g |
| Total sugars | 0.6 g | 0.76 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 12 mg | 15 mg |
It provides 9 g of protein per 100 g, a moderate amount.
It is low in sodium, at 12 mg per 100 g.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 148 mg | 186 mg |
| Calcium | 201 mg | 253 mg |
| Iron | 1.6 mg | 2 mg |
| Magnesium | 37 mg | 47 mg |
| Zinc | 0.83 mg | 1 mg |
| Selenium | 9.9 µg | 12 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0.2 mg | 0.25 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.01 mg | 0.01 mg |
| Vitamin K | 2.4 µg | 3 µg |
| Thiamin | 0.06 mg | 0.08 mg |
| Riboflavin | 0.06 mg | 0.08 mg |
| Niacin | 0.1 mg | 0.13 mg |
| Vitamin B-6 | 0.07 mg | 0.09 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 19 µg | 24 µg |
| Choline | 28 mg | 35 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 22nd out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
Related foods
Source
All values come from USDA FoodData Central (SR Legacy), food ID 172448, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).