| Nutrient (per 100 g) | Tofu, raw, regular | Vitasoy USA Azumaya, Firm Tofu |
|---|---|---|
| Calories | 76 kcal | 80 kcal |
| Protein | 8.1 g | 9.1 g |
| Carbohydrates | 1.9 g | 1.5 g |
| Fat | 4.8 g | 4.2 g |
| Fibre | 0.3 g | 0.6 g |
| Sugar | 0.6 g | 0.4 g |
| Sodium | 7 mg | 23 mg |
All values per 100 g. Source: USDA FoodData Central.
Tofu, raw, regular provides 76 kcal per 100 g, with 8.1 g of protein, 1.9 g of carbohydrates and 4.8 g of fat. 0.5 cups of Tofu, raw, regular (124 g) provides about 94 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 76 kcal |
| Protein | 8.1 g |
| Carbohydrates | 1.9 g |
| Fat | 4.8 g |
| Fiber | 0.3 g |
| Sugar | 0.6 g |
| Sodium | 7 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 0.5 cups | 124 g | 94 kcal |
| 0.25 block | 116 g | 88 kcal |
| 100 g | 100 g | 76 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Tofu, also known as bean curd, is a staple in many Asian cuisines, made from coagulated soy milk. Originating from China over 2,000 years ago, it has gained popularity worldwide due to its versatility and nutritional benefits. Tofu comes in various textures, including silken, soft, firm, and extra firm, allowing it to be used in both savory and sweet dishes. It is a key protein source for vegetarians and vegans, providing a plant-based alternative to meat and dairy products. Nutritionally, raw regular tofu is low in calories, with approximately 76 calories per 100 grams, making it a great addition to weight management diets. It is rich in protein (8.10g per 100g), which supports muscle repair and growth, and contains healthy fats (4.80g per 100g), including omega-3 fatty acids. Tofu is also a source of essential minerals such as calcium and iron, contributing to bone health and oxygen transport in the body. Its mild flavor allows it to absorb the tastes of other ingredients, making it a versatile component in numerous recipes.
Tofu, raw, regular contains approximately 76 calories per 100 grams, making it a low-calorie food option that can fit into various dietary plans.
Yes, Tofu, raw, regular is considered healthy. It is a great source of plant-based protein, low in calories, and contains essential nutrients such as iron and calcium, beneficial for overall health.
Tofu should be stored in the refrigerator, submerged in water to maintain its moisture. Change the water daily to keep it fresh. It can also be frozen for longer storage, up to three months.
Eating Tofu provides numerous health benefits, including being a complete source of protein, promoting heart health, aiding in weight management, and providing essential minerals for bone health.
A recommended serving is about 150 grams, which can be consumed 2-3 times a week, depending on individual dietary needs and preferences.
0.5 cups of Tofu, raw, regular (124 g) has about 94 kcal — 10 g protein, 2.4 g carbohydrates and 6 g fat (calculated from the USDA values per 100 g).
0.25 block of Tofu, raw, regular (116 g) has about 88 kcal — 9.4 g protein, 2.2 g carbohydrates and 5.6 g fat (calculated from the USDA values per 100 g).