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Tofu nutrition facts
A 0.2 undetermined block (91 g) serving of tofu provides 76 calories, 9 g protein, 1 g carbohydrate, and 5 g fat — about 43% of its calories from protein, 5% from carbohydrate, and 52% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 0.2 undetermined block (91 g) | Per 100 g |
|---|---|---|
| Calories | 76 | 83 |
| Protein | 9 g | 10 g |
| Total carbohydrate | 1 g | 1 g |
| Total fat | 5 g | 5 g |
Vitamins & minerals
Per serving (91 g)
- Vitamin E
- 0.01 mg
- Vitamin K
- 2.55 mcg
- Thiamin (B1)
- 0.04 mg
- Riboflavin (B2)
- 0.04 mg
- Niacin (B3)
- 0.22 mg
- Vitamin B6
- 0.08 mg
- Folate (DFE)
- 8.19 mcg
- Magnesium
- 31.9 mg
- Phosphorus
- 101 mg
- Zinc
- 0.97 mg
- Copper
- 0.18 mg
- Manganese
- 0.61 mg
- Selenium
- 11.8 mcg
Photo by Polina Tankilevitch on Pexels
Selecting, storing & prepping tofu
- Selecting
- Firmness levels (silken, soft, firm, extra-firm) suit different uses — silken works well blended into smoothies or sauces, while firm and extra-firm hold their shape for stir-frying or grilling.
- Storing
- Unopened tofu keeps until the printed date refrigerated. Once opened, submerge any unused portion in fresh water in a sealed container, changing the water daily, and use within about a week.
- Prepping
- Pressing tofu between paper towels or a clean kitchen towel under light weight for 15-30 minutes removes excess water, helping it absorb marinades better and crisp up when cooked.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 0.2 undetermined block (91 g), tofu is an excellent source of Manganese, Selenium, Calcium, and Copper and a good source of Protein and Iron.
% of the FDA Daily Value per 0.2 undetermined block (91 g) serving.
Key metrics
Nutrient density
Per 100 kcal, tofu delivers about 10% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 95% of foods · 100% of other
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest other to tofu by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in tofu?
- A 0.2 undetermined block (91 g) serving of tofu has about 76 calories. Per 100 g, it has 83 calories — a low calorie density.
- How much protein is in tofu?
- Tofu provides about 9 g of protein per 0.2 undetermined block (91 g) serving, which is 18% of the Daily Value — a good source.
- What are the macros in tofu?
- Per serving, tofu has roughly 9 g protein, 1 g carbohydrate, and 5 g fat. By calories, that is 43% protein, 5% carbohydrate, and 52% fat.
- Is tofu high in protein?
- Tofu has a protein density of about 12 g per 100 kcal, and 43% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in tofu?
- Per 0.2 undetermined block (91 g), tofu is a notable source of Manganese, Selenium, Calcium, Copper, and Iron. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of tofu?
- Per 0.2 undetermined block (91 g), tofu has 76 calories, 9 g protein, 1 g carbohydrate, and 5 g fat, plus notable amounts of Manganese, Selenium, Calcium, Copper, and Iron. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 174290 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Tofu Nutrition Facts.” https://nutrifactshub.com/foods/tofu