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Tofu Calories
Plant-based protein, low fat, vegan
CALORIES
GI
POTASSIUM
FIBER
Tofu Nutrition Facts
Selected: 100 g
76
KCAL / 100G
Carbs
1.9g
· 9%
Protein
8.1g
· 39%
Fat
4.8g
· 52%
Fiber
0.7g
Tofu Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
Biotin
2µg · 7% DV
B2
0.06mg · 5% DV
Folate
15µg · 4% DV
Minerals
Manganese
1mg · 43% DV
Calcium
350mg · 35% DV
Iron
5mg · 28% DV
Selenium
8µg · 15% DV
Tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tofu Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tofu Contain Allergens?
Contains these allergens:
Which Diets Is Tofu Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tofu Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
2.9g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
Foods Similar to Tofu
Tofu — Frequently Asked Questions
How many calories and how much protein are in tofu?
Tofu provides 76 calories and 8.1g of protein per 100g. The same amount also contains 1.9g carbs and 4.8g fat.
Is tofu suitable for keto and gluten-free diets?
Based on the provided data, tofu is compatible with both keto and gluten-free diets. It also fits vegan, vegetarian, Mediterranean, pescatarian, omnivore, and flexitarian eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.