Tofu Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tofu.


There are 76 calories in Tofu.


Nutrition Facts
Serving Size:


block (91 grams)

Amount Per Serving
Calories from Fat 43
Calories 76

% Daily Value*

Total Fat 4.8 grams

Saturated Fat 0.8 grams

Trans Fat 0 grams
Polyunsaturated Fat 2.4 grams
Monounsaturated Fat 1.2 grams

Cholesterol 0 milligrams

Sodium 3.6 milligrams

Potassium 118 milligrams

Total Carbohydrates 1.1 grams

Dietary Fiber 0.9 grams

Sugars 0.7 grams
Protein 9.1 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Meat Substitutes > Tofu (Perishable)

How long would it take to burn off 80 KCal?
Walking (3mph) 20 minutes
Running (6mph) 7 minutes
Bicycling (10mph) 10 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Tofu, a popular plant-based protein, has gained significant recognition in recent years as a versatile and nutritious meat substitute. Made from condensed soy milk, tofu offers a number of benefits for individuals seeking a plant-based or vegetarian lifestyle. In this article, we will take a closer look at the features, benefits, and drawbacks of tofu to see why it has become a staple in many kitchens around the world.
Features of Tofu

1. Protein Powerhouse

Tofu is known for its high protein content, making it an excellent option for those looking to increase their protein intake without relying on animal products. With approximately 9.1 grams of protein per serving, tofu provides essential amino acids necessary for muscle growth, repair, and overall bodily functions.

2. Low-calorie option

For people who are watching their calorie intake, tofu is a great choice. With only 76 calories per serving, tofu can be incorporated into a variety of recipes without significantly impacting daily caloric goals. Its low-calorie nature makes it suitable for weight management and calorie-conscious diets.

3. Nutritional profile

Tofu has a rich nutritional profile, making it a valuable addition to a balanced diet. It is particularly low in saturated fat and cholesterol, while being an excellent source of iron and calcium. In addition, tofu is gluten-free, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet.
Benefits of Tofu

1. Heart-healthy option

One of the most important benefits of tofu is its potential to promote heart health. Due to its low saturated fat content and lack of cholesterol, tofu may help reduce the risk of cardiovascular disease. In addition, the presence of soy isoflavones in tofu has been associated with improved blood vessel function and reduced LDL cholesterol levels.

2. Versatility in culinary applications

Tofu’s neutral taste and versatile texture allow it to be incorporated into a wide variety of dishes. It can be grilled, stir-fried, baked, or blended into smoothies, making it a flexible ingredient in both savory and sweet recipes. Tofu readily absorbs flavors and spices, making it a fantastic base for creating diverse and flavorful dishes.

3. Suitable for vegetarians and vegans

Tofu serves as an important source of protein for individuals on vegetarian and vegan diets. By incorporating tofu into their meals, individuals can ensure they meet their protein needs while enjoying a plant-based lifestyle. Its versatility also allows for the creation of plant-based versions of traditional meat-based dishes, providing a satisfying and nutritious alternative.
Disadvantages of tofu

1. Digestive Sensitivity

While tofu is a rich source of protein, some people may experience digestive sensitivity to soy products. This may result in bloating, gas, or discomfort after eating tofu. It is advisable to monitor personal tolerance and consider alternative plant-based protein sources if soy-related digestive issues arise.

2. Processing Methods

The process of making tofu involves several steps, including the use of coagulants and additives. While commercially available tofu brands adhere to quality standards, some individuals may prefer minimally processed or organic options to avoid potential concerns associated with additives or genetically modified soybeans.

Bottom line

Tofu’s popularity as a meat substitute stems from its impressive features, benefits and versatility in culinary applications. With its high protein content, low calorie nature, and heart-healthy properties, tofu serves as an excellent option for individuals seeking a nutritious and sustainable protein source. While some individuals may experience digestive sensitivities or have concerns about processing methods, tofu remains a valuable addition to a well-rounded plant-based diet. By exploring the many culinary possibilities of tofu, individuals can reap its benefits and enjoy its delicious contributions to their health and well-being.

Questions and Answers

Is tofu a complete source of protein?
Yes, tofu is considered a complete source of protein as it contains all nine essential amino acids that the body requires. It can be an excellent protein alternative for individuals following plant-based or vegetarian diets.
Can tofu be consumed raw?
While tofu can be eaten raw, it is more commonly cooked or prepared before consumption. Cooking tofu helps enhance its texture and flavor, making it more enjoyable to eat. However, if you choose to eat raw tofu, ensure that you properly drain excess liquid and store it correctly to prevent any potential bacterial growth.
Can tofu be used as a substitute for meat in recipes?
Absolutely! Tofu’s versatility makes it an excellent substitute for meat in various recipes. Its neutral taste allows it to absorb flavors and spices, making it a suitable ingredient in stir-fries, curries, salads, and even sandwiches. Tofu can provide a satisfying and protein-rich alternative for those looking to reduce their meat consumption or adopt a plant-based diet.
Can individuals with soy allergies consume tofu?
Individuals with soy allergies should avoid consuming tofu or any soy-based products. Soy allergies can cause adverse reactions, including hives, itching, swelling, or even life-threatening anaphylaxis. It is crucial to read food labels carefully and consult with a healthcare professional if you suspect or have been diagnosed with a soy allergy.
How can I incorporate tofu into my diet if I’m new to cooking with it?
If you’re new to cooking with tofu, start by experimenting with simple recipes. Tofu can be marinated and grilled, stir-fried with vegetables, blended into smoothies, or crumbled and used as a substitute for scrambled eggs. There are numerous online resources and cookbooks available with tofu-based recipes to inspire and guide you in incorporating this versatile ingredient into your meals.