🧪 Nutrition Facts
- Calories 79.8
- Total Fat 4.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 15.0 mg
- Potassium 249.6 mg
- Total Carbohydrate 2.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 8.0 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 60.0 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
Tofu contains 79.8 calories per serving (1 Serving (79.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (4.0g, 47.3% 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, Organic Whole Soybeans, Magnesium Chloride.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for 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 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 Tofu contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 79.8 kcal | 4% |
| Total Fat | 4.0 g | 5% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 15.0 mg | 1% |
| Total Carbohydrate | 2.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 8.0 g | 16% |
| Calcium | 60.0 mg | 5% |
| Iron | 1.1 mg | 6% |
| Potassium | 249.6 mg | 5% |
* 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
Tofu accounts for 4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 47.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 79.8 calories in Tofu? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 6.0 min |
| Walking: 17 minutes per mile | 13.8 min |
| Cycling (Low Intensity) | 8.7 min |
| HIIT | 7.4 min |
| Rowing | 10.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Tofu
Is Tofu good for weight loss?
Tofu is excellent for weight loss because it's very low in calories at about 80 per serving while providing a substantial 8g of protein, which helps keep you satisfied longer. The high protein-to-calorie ratio means you can build filling meals without excess calories.
Is Tofu good for muscle building?
With 8g of protein per 79g serving, tofu provides essential amino acids needed for muscle repair and growth. It's a complete protein source, making it a solid choice for people looking to build muscle without relying solely on meat or dairy.
Is Tofu a good snack for kids?
Tofu can work for kids when prepared in familiar, flavorful ways—it's mild and takes on the taste of sauces or seasonings well. However, some children may find its texture unfamiliar, so introducing it gradually in dishes they already enjoy tends to work best.
What diets does Tofu suit?
Tofu works well for vegetarian, vegan, keto, and plant-based diets. Its low carb content (2g) and high protein make it particularly suitable for low-carb and keto approaches, while its soy foundation aligns perfectly with any plant-forward eating style.
What does Tofu pair well with for a balanced meal?
Tofu pairs beautifully with stir-fried vegetables, rice or quinoa, and Asian sauces like soy or ginger-based dressings to create complete, balanced meals. It also works well with leafy greens, beans, and whole grains to round out the carbohydrates and fiber your meal may need.
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.
