Legume
Tofu (raw, firm, prepared with calcium sulfate) Nutrition Facts
USDA description: Tofu, raw, firm, prepared with calcium sulfate
Per 100 g, Tofu (raw, firm, prepared with calcium sulfate) provides 144 calories. A typical portion, 1/4 block (81 g), has 117 calories, 14 g protein, 2.3 g carbs and 7.1 g fat.
- calories
- 144
- protein
- 17 g
- carbs
- 2.8 g
- fat
- 8.7 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 | 1447% | 17 g35% | 2.8 g1% | 8.7 g11% | 2.3 g8% | n/r |
| 1/2 cup126 g | 1819% | 22 g44% | 3.5 g1% | 11 g14% | 2.9 g10% | n/r |
| 1/4 block81 g | 1176% | 14 g28% | 2.3 g1% | 7.1 g9% | 1.9 g7% | 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 | 17 g#13 of 19 legumes | 24 g#1 of 19 legumes |
| Fiber | 2.3 g#14 of 19 legumes | 3.2 g#5 of 19 legumes |
| Potassium | 237 mg#12 of 19 legumes | 329 mg#8 of 19 legumes |
| Calcium | 683 mg#1 of 19 legumes | 949 mg#1 of 19 legumes |
| Iron | 2.7 mg#9 of 19 legumes | 3.7 mg#6 of 19 legumes |
| Magnesium | 58 mg#11 of 19 legumes | 81 mg#6 of 19 legumes |
| Vitamin C | 0.2 mg#5 of 18 legumes | 0.28 mg#7 of 18 legumes |
Macronutrient Breakdown
Compared with the median of legumes
Per 100 g; median of the 18 legumes with a value.
- Calories
- Tofu: 144 kcalmedian: 390 kcal
- Protein
- Tofu: 17 gmedian: 23 g
- Carbs
- Tofu: 2.8 gmedian: 17 g
- Fat
- Tofu: 8.7 gmedian: 21 g
- Fiber
- Tofu: 2.3 gmedian: 6.4 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1/4 block (81 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 1.3 g | 6% | 1 g | 5% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 14 mg | 1% | 11 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 683 mg | 53% | 553 mg | 43% |
| Iron | 2.7 mg | 15% | 2.2 mg | 12% |
| Potassium | 237 mg | 5% | 192 mg | 4% |
| Vitamin C | 0.2 mg | <1% | 0.16 mg | <1% |
| Thiamin (B1) | 0.16 mg | 13% | 0.13 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 8% | 0.08 mg | 6% |
| Niacin (B3) | 0.38 mg | 2% | 0.31 mg | 2% |
| Vitamin B6 | 0.09 mg | 5% | 0.07 mg | 4% |
| Folate (approx.) | 29 µg | 7% | 23 µg | 6% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 190 mg | 15% | 154 mg | 12% |
| Magnesium | 58 mg | 14% | 47 mg | 11% |
| Zinc | 1.6 mg | 14% | 1.3 mg | 12% |
| Selenium | 17 µg | 32% | 14 µg | 26% |
| Copper | 0.38 mg | 42% | 0.31 mg | 34% |
| Manganese | 1.2 mg | 51% | 0.96 mg | 42% |
Not reported in this USDA record: Vitamin A (RAE), Vitamin E, Vitamin K.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 172475 (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.