Legume
Tofu (firm, prepared with calcium sulfate and magnesium chloride) Nutrition Facts
USDA description: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Per 100 g, Tofu (firm, prepared with calcium sulfate and magnesium chloride) provides 78 calories. A typical portion, 1/4 block (81 g), has 63 calories, 7.3 g protein, 2.3 g carbs and 3.4 g fat.
- calories
- 78
- protein
- 9 g
- carbs
- 2.9 g
- fat
- 4.2 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 | 784% | 9 g18% | 2.9 g1% | 4.2 g5% | 0.9 g3% | 0.6 g |
| 1/2 cup126 g | 985% | 11 g23% | 3.6 g1% | 5.3 g7% | 1.1 g4% | 0.8 g |
| 1/4 block81 g | 633% | 7.3 g15% | 2.3 g1% | 3.4 g4% | 0.7 g3% | 0.5 g |
| 0.2 block91 g | 714% | 8.2 g16% | 2.6 g1% | 3.8 g5% | 0.8 g3% | 0.5 g |
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 | 9 g#14 of 19 legumes | 23 g#3 of 19 legumes |
| Fiber | 0.9 g#15 of 19 legumes | 2.3 g#11 of 19 legumes |
| Potassium | 148 mg#13 of 19 legumes | 379 mg#7 of 19 legumes |
| Calcium | 201 mg#5 of 19 legumes | 515 mg#3 of 19 legumes |
| Iron | 1.6 mg#16 of 19 legumes | 4.1 mg#3 of 19 legumes |
| Magnesium | 37 mg#15 of 19 legumes | 95 mg#2 of 19 legumes |
| Vitamin C | 0.2 mg#5 of 18 legumes | 0.51 mg#5 of 18 legumes |
Macronutrient Breakdown
Compared with the median of legumes
Per 100 g; median of the 18 legumes with a value.
- Calories
- Tofu: 78 kcalmedian: 390 kcal
- Protein
- Tofu: 9 gmedian: 23 g
- Carbs
- Tofu: 2.9 gmedian: 17 g
- Fat
- Tofu: 4.2 gmedian: 21 g
- Fiber
- Tofu: 0.9 gmedian: 6.4 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1/4 block (81 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.8 g | 4% | 0.6 g | 3% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 12 mg | 1% | 9.7 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 201 mg | 15% | 163 mg | 13% |
| Iron | 1.6 mg | 9% | 1.3 mg | 7% |
| Potassium | 148 mg | 3% | 120 mg | 3% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 0.2 mg | <1% | 0.16 mg | <1% |
| Vitamin E | 0.01 mg | <1% | 0.01 mg | <1% |
| Vitamin K | 2.4 µg | 2% | 1.9 µg | 2% |
| Thiamin (B1) | 0.06 mg | 5% | 0.05 mg | 4% |
| Riboflavin (B2) | 0.06 mg | 5% | 0.05 mg | 4% |
| Niacin (B3) | 0.1 mg | 1% | 0.08 mg | 1% |
| Vitamin B6 | 0.07 mg | 4% | 0.06 mg | 3% |
| Folate (approx.) | 19 µg | 5% | 15 µg | 4% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 121 mg | 10% | 98 mg | 8% |
| Magnesium | 37 mg | 9% | 30 mg | 7% |
| Zinc | 0.83 mg | 8% | 0.67 mg | 6% |
| Selenium | 9.9 µg | 18% | 8 µg | 15% |
| Copper | 0.21 mg | 24% | 0.17 mg | 19% |
| Manganese | 0.63 mg | 27% | 0.51 mg | 22% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 172448 (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.