Legume
Tofu (soft, prepared with calcium sulfate and magnesium chloride) Nutrition Facts
USDA description: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Per 100 g, Tofu (soft, prepared with calcium sulfate and magnesium chloride) provides 61 calories. A typical portion, 1 cubic inch (18 g), has 11 calories, 1.3 g protein, 0.2 g carbs and 0.7 g fat.
- calories
- 61
- protein
- 7.2 g
- carbs
- 1.2 g
- fat
- 3.7 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 | 613% | 7.2 g14% | 1.2 g<1% | 3.7 g5% | 0.2 g1% | 0.7 g |
| 1 piece2-1/2" x 2-3/4" x 1" · 120 g | 734% | 8.6 g17% | 1.4 g1% | 4.4 g6% | 0.2 g1% | 0.8 g |
| 1 cup1/2" cubes · 248 g | 1518% | 18 g36% | 2.9 g1% | 9.2 g12% | 0.5 g2% | 1.7 g |
| 1 cubic inch18 g | 111% | 1.3 g3% | 0.2 g<1% | 0.7 g1% | 0 g<1% | 0.1 g |
| 1/4 block116 g | 714% | 8.3 g17% | 1.4 g<1% | 4.3 g5% | 0.2 g1% | 0.8 g |
| 0.2 block90 g | 553% | 6.5 g13% | 1.1 g<1% | 3.3 g4% | 0.2 g1% | 0.6 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 | 7.2 g#17 of 19 legumes | 24 g#2 of 19 legumes |
| Fiber | 0.2 g#18 of 19 legumes | 0.7 g#18 of 19 legumes |
| Potassium | 120 mg#16 of 19 legumes | 393 mg#5 of 19 legumes |
| Calcium | 111 mg#9 of 19 legumes | 364 mg#4 of 19 legumes |
| Iron | 1.1 mg#17 of 19 legumes | 3.6 mg#7 of 19 legumes |
| Magnesium | 27 mg#18 of 19 legumes | 89 mg#4 of 19 legumes |
| Vitamin C | 0.2 mg#5 of 18 legumes | 0.66 mg#4 of 18 legumes |
Macronutrient Breakdown
Compared with the median of legumes
Per 100 g; median of the 18 legumes with a value.
- Calories
- Tofu: 61 kcalmedian: 390 kcal
- Protein
- Tofu: 7.2 gmedian: 23 g
- Carbs
- Tofu: 1.2 gmedian: 17 g
- Fat
- Tofu: 3.7 gmedian: 21 g
- Fiber
- Tofu: 0.2 gmedian: 6.4 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cubic inch (18 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.5 g | 3% | 0.1 g | <1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 8 mg | <1% | 1.4 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 111 mg | 9% | 20 mg | 2% |
| Iron | 1.1 mg | 6% | 0.2 mg | 1% |
| Potassium | 120 mg | 3% | 22 mg | <1% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 0.2 mg | <1% | 0.04 mg | <1% |
| Vitamin E | 0.01 mg | <1% | 0 mg | <1% |
| Vitamin K | 2 µg | 2% | 0.36 µg | <1% |
| Thiamin (B1) | 0.05 mg | 4% | 0.01 mg | 1% |
| Riboflavin (B2) | 0.04 mg | 3% | 0.01 mg | 1% |
| Niacin (B3) | 0.54 mg | 3% | 0.1 mg | 1% |
| Vitamin B6 | 0.05 mg | 3% | 0.01 mg | 1% |
| Folate (approx.) | 44 µg | 11% | 7.9 µg | 2% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 92 mg | 7% | 17 mg | 1% |
| Magnesium | 27 mg | 6% | 4.9 mg | 1% |
| Zinc | 0.64 mg | 6% | 0.12 mg | 1% |
| Selenium | 8.9 µg | 16% | 1.6 µg | 3% |
| Copper | 0.16 mg | 17% | 0.03 mg | 3% |
| Manganese | 0.39 mg | 17% | 0.07 mg | 3% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 172449 (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.