🧪 Nutrition Facts
- Calories 69.7
- Total Fat 4.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 5.1 mg
- Potassium 69.7 mg
- Total Carbohydrate 2.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 100.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Soft Tofu contains 69.7 calories per serving (1 Serving (85.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (4.0g, 50% of calories), including 0.5g of saturated fat.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Soybeans, Less than 2% of Calcium Sulfate, Magnesium Chloride
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Soft Tofu. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Soft Tofu — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Soft Tofu contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 69.7 kcal | 3.5% |
| Total Fat | 4.0 g | 5% |
| Saturated Fat | 0.5 g | 3% |
| Sodium | 5.1 mg | 0% |
| Total Carbohydrate | 2.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 7.0 g | 14% |
| Calcium | 100.3 mg | 8% |
| Iron | 1.1 mg | 6% |
| Potassium | 69.7 mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Soft Tofu accounts for 3.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 50% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 69.7 calories in Soft Tofu? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 5.3 min |
| Walking: 17 minutes per mile | 12.0 min |
| Cycling (Low Intensity) | 7.6 min |
| HIIT | 6.5 min |
| Snow Shoveling | 9.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Soft Tofu
Is Soft Tofu good for weight loss?
Soft tofu can support weight loss efforts since it's low in calories (about 70 per serving) while providing a decent protein boost at 7g per 85g serving. The combination of protein and minimal carbs helps with satiety without excess calories.
Is Soft Tofu a good snack for kids?
Soft tofu is gentle and easy for kids to eat, with a mild flavor that blends well into familiar dishes. Its smooth texture makes it less challenging than firmer varieties, though younger children may need it incorporated into other foods rather than served alone.
What diets does Soft Tofu suit?
This works well for vegetarian, vegan, and plant-based diets as a complete protein source. It also suits high-protein diets and is naturally gluten-free.
What does Soft Tofu pair well with for a balanced meal?
Combine soft tofu with vegetables, whole grains like rice or quinoa, and flavorful sauces or broths to create balanced meals. Stir-fries, soups, and grain bowls work particularly well to add substance and round out nutritional profiles.
How does Soft Tofu fit into a balanced diet?
Soft tofu contributes quality plant-based protein and essential minerals like iron to a balanced diet. Its low saturated fat and sodium content fit well into heart-healthy eating patterns, though you'll want to pair it with vegetables and whole grains for fiber and additional micronutrients.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
