Macro Split
How many calories are in Tofu?
Tofu contains 144 calories per 100g with 17g protein, 3g carbs, and 8g fat. A typical 100g serving provides 144 calories. This plant-based protein item is high in iron.
About this food
Tofu is a plant-based protein made from soybeans, originating from Chinese cuisine over 2,000 years ago. While relatively new to Bulgarian tables, it is embraced by the growing vegetarian and vegan community as a versatile protein source.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (100g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 144kcal | 144kcal | — |
| Macronutrients | |||
| Protein | 17.0g | 17.0g | 34% |
| Carbohydrates | 3.0g | 3.0g | — |
| Fat | 8.0g | 8.0g | — |
| Fiberathlete | 2.0g | 2.0g | 7% |
| Sugar | 0.6g | 0.6g | — |
| Saturated Fat | 0.7g | 0.7g | — |
| Minerals | |||
| Sodium | 7mg | 7mg | — |
| Calciumathlete | 350mg | 350mg | 27% |
| Ironathlete | 5mg | 5mg | 30% |
| Potassium | 121mg | 121mg | 3% |
| Magnesiumathlete | 30mg | 30mg | 7% |
| Zincathlete | 1mg | 1mg | 7% |
| Vitamins | |||
| Vitamin Dathlete | 0.0mcg | 0.0mcg | 0% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Frequently Asked Questions
Tofu contains 144 calories per 100g with 17g protein, 3g carbs, and 8g fat. A typical 100g serving provides 144 calories. This plant-based protein item is high in iron.
Tofu contains 17g protein per 100g, which is a good source of protein. A 100g serving provides 17.0g protein.
Notable nutrients in Tofu include Iron, Calcium and Protein. Per 100g: 17g protein, 3g carbs, and 8g fat.
Tofu can fit into a weight loss plan. At 144 kcal per 100g it is moderately calorie-dense and a good source of protein, so portion size matters.
Yes, Tofu is keto-friendly. With 3g total carbs and 2g fiber per 100g (1.0g net carbs), it fits easily within the daily 20-50g net carb limit.
Tofu provides 144 kcal, 17g protein, 3g carbs, and 8g fat per 100g. Compare with other plant-based protein foods in our database to find the best option for your nutritional goals.
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