Legume
Tofu (dried-frozen koyadofu) Nutrition Facts
USDA description: Tofu, dried-frozen (koyadofu)
Per 100 g, Tofu (dried-frozen koyadofu) provides 477 calories. A typical portion, 1 piece (17 g), has 81 calories, 8.9 g protein, 1.7 g carbs and 5.2 g fat.
- calories
- 477
- protein
- 52 g
- carbs
- 10 g
- fat
- 30 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 47724% | 52 g105% | 10 g4% | 30 g39% | 7.2 g26% | n/r |
| 1 piece17 g | 814% | 8.9 g18% | 1.7 g1% | 5.2 g7% | 1.2 g4% | n/r |
Calories in kcal. n/r = not reported for this food.
How Tofu ranks among legumes
Rank 1 = the most of that nutrient among the legumes on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 52 g#1 of 19 legumes | 22 g#4 of 19 legumes |
| Fiber | 7.2 g#8 of 19 legumes | 3 g#8 of 19 legumes |
| Potassium | 20 mg#19 of 19 legumes | 8.4 mg#19 of 19 legumes |
| Calcium | 364 mg#3 of 19 legumes | 153 mg#7 of 19 legumes |
| Iron | 9.7 mg#1 of 19 legumes | 4.1 mg#4 of 19 legumes |
| Magnesium | 59 mg#10 of 19 legumes | 25 mg#18 of 19 legumes |
| Vitamin C | 0.7 mg#4 of 18 legumes | 0.29 mg#6 of 18 legumes |
| Vitamin A | 26 µg#1 of 16 legumes | 11 µg#1 of 16 legumes |
Macronutrient Breakdown
Compared with the median of legumes
Per 100 g; median of the 18 legumes with a value.
- Calories
- Tofu: 477 kcalmedian: 348 kcal
- Protein
- Tofu: 52 gmedian: 22 g
- Carbs
- Tofu: 10 gmedian: 17 g
- Fat
- Tofu: 30 gmedian: 14 g
- Fiber
- Tofu: 7.2 gmedian: 5.7 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 piece (17 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 4.4 g | 22% | 0.7 g | 4% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 6 mg | <1% | 1 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 364 mg | 28% | 62 mg | 5% |
| Iron | 9.7 mg | 54% | 1.7 mg | 9% |
| Potassium | 20 mg | <1% | 3.4 mg | <1% |
| Vitamin A (RAE) | 26 µg | 3% | 4.4 µg | <1% |
| Vitamin C | 0.7 mg | 1% | 0.12 mg | <1% |
| Thiamin (B1) | 0.49 mg | 41% | 0.08 mg | 7% |
| Riboflavin (B2) | 0.32 mg | 24% | 0.05 mg | 4% |
| Niacin (B3) | 1.2 mg | 7% | 0.2 mg | 1% |
| Vitamin B6 | 0.29 mg | 17% | 0.05 mg | 3% |
| Folate (approx.) | 92 µg | 23% | 16 µg | 4% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 483 mg | 39% | 82 mg | 7% |
| Magnesium | 59 mg | 14% | 10 mg | 2% |
| Zinc | 4.9 mg | 45% | 0.83 mg | 8% |
| Selenium | 54 µg | 99% | 9.2 µg | 17% |
| Copper | 1.2 mg | 131% | 0.2 mg | 22% |
| Manganese | 3.7 mg | 160% | 0.63 mg | 27% |
Not reported in this USDA record: Vitamin E, Vitamin K.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 172450 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.