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Tofu nutrition facts
A 0.2 undetermined block (91 g) serving of tofu provides 76 calories, 9 g protein, 1 g carbohydrate, and 5 g fat — about 43% of its calories from protein, 5% from carbohydrate, and 52% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (91 g)
- Vitamin E
- 0.01 mg
- Vitamin K
- 2.55 mcg
- Thiamin (B1)
- 0.04 mg
- Riboflavin (B2)
- 0.04 mg
- Niacin (B3)
- 0.22 mg
- Vitamin B6
- 0.08 mg
- Folate (DFE)
- 8.19 mcg
- Magnesium
- 31.9 mg
- Phosphorus
- 101 mg
- Zinc
- 0.97 mg
- Copper
- 0.18 mg
- Manganese
- 0.61 mg
- Selenium
- 11.8 mcg
Nutrition highlights
Per 0.2 undetermined block (91 g), tofu is an excellent source of Manganese, Selenium, Calcium, and Copper and a good source of Protein and Iron.
% of the FDA Daily Value per 0.2 undetermined block (91 g) serving.
Key metrics
Nutrient density
Per 100 kcal, tofu delivers about 10% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 95% of foods · 100% of other
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest other to tofu by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in tofu?
- A 0.2 undetermined block (91 g) serving of tofu has about 76 calories. Per 100 g, it has 83 calories — a low calorie density.
- How much protein is in tofu?
- Tofu provides about 9 g of protein per 0.2 undetermined block (91 g) serving, which is 18% of the Daily Value — a good source.
- What are the macros in tofu?
- Per serving, tofu has roughly 9 g protein, 1 g carbohydrate, and 5 g fat. By calories, that is 43% protein, 5% carbohydrate, and 52% fat.
- Is tofu high in protein?
- Tofu has a protein density of about 12 g per 100 kcal, and 43% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in tofu?
- Per 0.2 undetermined block (91 g), tofu is a notable source of Manganese, Selenium, Calcium, Copper, and Iron. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 174290 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Tofu Nutrition Facts.” https://www.nutrifactshub.com/foods/tofu