Tofu, per 100 g: 144 kcal, 17.3 g protein, 2.8 g carbohydrate, 2.3 g fibre, 8.7 g fat. Figures are the USDA reference values for “Tofu, raw, firm, prepared with calcium sulfate”.
At 100 g it reaches the EU threshold to be called a source of calcium, manganese, copper, selenium. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 144 kcal | |
| Protein | 17.3 g | |
| Fat | 8.72 g | |
| of which saturates | 1.26 g | |
| of which monounsaturates | 1.93 g | |
| of which polyunsaturates | 4.92 g | |
| Carbohydrate | 2.78 g | |
| Fibre | 2.3 g | |
| Water | 69.8 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 683 mg | 85.4% |
| Iron | 2.66 mg | 19% |
| Magnesium | 58 mg | 15.5% |
| Phosphorus | 190 mg | 27.1% |
| Potassium | 237 mg | 11.9% |
| Sodium | 14 mg | |
| Zinc | 1.57 mg | 15.7% |
| Copper | 0.378 mg | 37.8% |
| Manganese | 1.18 mg | 59.1% |
| Selenium | 17.4 µg | 31.6% |
| Vitamins | ||
| Vitamin D | 0 µg | |
| Vitamin C | 0.2 mg | 0.25% |
| Thiamine (B1) | 0.158 mg | 14.4% |
| Riboflavin (B2) | 0.102 mg | 7.29% |
| Niacin (B3) | 0.381 mg | 2.38% |
| Pantothenic acid (B5) | 0.133 mg | 2.22% |
| Vitamin B6 | 0.092 mg | 6.57% |
| Folate | 29 µg | 14.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass