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.

What is tofu really made of?

Tofu, which originated in China, is made of condensed soy milk that’s pressed into solid white blocks in a process similar to cheese making.

Why is tofu not good for you?

This means that it’s missing a lot of the nutritional benefits of soy, including most of its natural fiber (a half cup of firm tofu typically only has one gram of dietary fiber). This means that even though there is quite a bit of protein in tofu, it’s difficult for our bodies to digest it.

What is actually in tofu?

Tofu is made from soybean curds. It is naturally gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron and calcium. It is an important source of protein, especially for vegans and vegetarians.

What tofu taste like?

As I mentioned, tofu is made from soy milk, so tofu does not have a pronounced flavor. The taste of tofu is not too strong, and you will feel its taste is quite similar to beans. In fact, when enjoying tofu, you will feel it is extremely mild. In addition, if you eat raw tofu, it will not have any particular flavor.

Is tofu a meat or a cheese?

Tofu is a soybean product … it’s made from the curds of soymilk (so it’s kind of similar to cheese, just using soy milk as a base rather than milk). Those curds are pressed into blocks and can be made into different textures — soft, firm and extra-firm.

Can I eat tofu raw?

While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It’s also important to store tofu properly to prevent germs from growing on any unused portions.

Which is healthier chicken or tofu?

Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What’s most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.

Is tofu healthier than meat?

“If we are talking about soy in its whole form such as edamame, tofu and whole soy milk, then it is healthier than meat in the sense that soy provides an excellent source of protein, fiber, vitamins and minerals — without the cholesterol and saturated fat found in meat,” she says.