News of Health / Nutrition Facts Library
Tofu Nutrition Facts: Is Tofu Good for You?
Firm tofu is a source of plant-based protein, providing 17.3 grams per 100-gram serving. It is high in several minerals, especially calcium, manganese, copper, and selenium, while being very low in sodium and carbohydrates. It contains no cholesterol and has more polyunsaturated fat than saturated fat. Whether it is a healthy choice depends on how it is prepared and its place within your overall diet.
Per 100 g · Tofu, raw, firm, prepared with calcium sulfate
What stands out in tofu
- High in protein. A 100-gram portion of firm tofu provides 17.3 grams of protein, which is 35% of the Daily Value (DV).
- High in calcium. This tofu is prepared with calcium sulfate, making it high in calcium. It contains 683 mg per 100 grams, or 53% of the DV.
- Source of several minerals. Tofu is high in manganese (51% DV), copper (42% DV), and selenium (32% DV). It is also a good source of iron, magnesium, phosphorus, and zinc.
- Low in carbs and sodium. This food contains just 2.8 grams of carbohydrate and 14 mg of sodium per 100 grams, which is 1% of the DV for each.
What to keep in mind
- This nutrition data is for raw, firm tofu. Cooking methods like frying can add significant amounts of fat, calories, and sodium.
- The USDA does not report values for some nutrients, including Vitamin A, Vitamin K, and total sugars, for this food.
Tofu nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 144 kcal | – |
| Protein | 17.3 g | 35% |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.3 g | 6% |
| Monounsaturated fat | 1.9 g | – |
| Polyunsaturated fat | 4.9 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 2.8 g | 1% |
| Dietary fiber | 2.3 g | 8% |
| Water | 69.8 g | – |
| Sodium | 14 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 237 mg | 5% |
| Calcium | 683 mg | 53% |
| Iron | 2.7 mg | 15% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 190 mg | 15% |
| Zinc | 1.6 mg | 14% |
| Copper | 0.38 mg | 42% |
| Manganese | 1.2 mg | 51% |
| Selenium | 17.4 mcg | 32% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Thiamin (B1) | 0.16 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.38 mg | 2% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 29 mcg | 7% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Tofu by portion
The nutrition information changes with portion size. A half-cup serving of firm tofu, weighing 126 grams, contains 181 calories, about 22 grams of protein, and 11 grams of fat. A smaller portion, listed as a quarter of a block (81 grams), provides 117 calories, 14 grams of protein, and 7 grams of fat. Both of these serving sizes contain very little carbohydrate and fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 0.5 cup | 126 g | 181 | 21.8 g | 3.5 g | 2.9 g | 11 g |
| 0.25 block | 81 g | 117 | 14 g | 2.3 g | 1.9 g | 7 g |
How tofu compares with other beans, legumes and soy foods
Among the beans, legumes, and soy foods on this site, this firm tofu ranks highest for calcium, zinc, and selenium content, and second-highest for protein. However, it has the lowest carbohydrate and potassium content and is second-lowest in sodium. Compared to legumes like pinto beans or chickpeas, tofu provides nearly double the protein but contains much less carbohydrate and dietary fiber. For example, 100 grams of chickpeas have about 9 grams of protein and 27 grams of carbohydrate, while the same amount of tofu has 17 grams of protein and about 3 grams of carbohydrate.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Tofu | 144 | 17.3 g | 2.8 g | 2.3 g | 8.7 g |
| Pinto Beans | 143 | 9 g | 26.2 g | 9 g | 0.65 g |
| Black Beans | 132 | 8.9 g | 23.7 g | 8.7 g | 0.54 g |
| Kidney Beans | 127 | 8.7 g | 22.8 g | 7.4 g | 0.5 g |
| Chickpeas | 164 | 8.9 g | 27.4 g | 7.6 g | 2.6 g |
Quick answers
How much protein is in a serving of tofu?
A half-cup serving of firm tofu contains 21.8 grams of protein. A smaller quarter-block serving provides 14 grams of protein.
Is tofu high in carbs or sugar?
Tofu is very low in carbohydrates. A half-cup serving has only 3.5 grams of carbs and 2.9 grams of fiber. The USDA does not report a value for total sugars for this food.
How many calories are in tofu?
A 100-gram portion of raw, firm tofu has 144 calories. A common serving size of half a cup contains 181 calories.
When to talk to a doctor or dietitian
- Tofu contains soy, one of the major food allergens in the US. If you have a known or suspected soy allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how tofu fits your situation.
Last updated October 21, 2026