Firm tofu

Regional seasonality

Region

Available locally all year. — Western Europe

Nutritional values (per 100g)

Calories78 kcal
Proteins13 g
Carbohydrates2.85 g
Fats4.17 g
Fiber0.9 g
Sodium0.012 g
Sugars0.6 g

Detailed nutrition enriched from Canadian Nutrient File — Tofu, regular, firm or extra firm (prepared with magnesium chloride and calcium sulphate or calcium chloride)

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

What is a FAO/WHO Codex daily reference?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Minerals Calcium, iron, potassium and more 10 nutrients

Calcium 140 mg14% of daily reference Codex NRV-R: 1000 mg/day
Iron 1.61 mg7.3–12% of daily reference Codex NRV-R: 14–22 mg/day
Magnesium 37 mg12% of daily reference Codex NRV-R: 310 mg/day
Phosphorus 121 mg17% of daily reference Codex NRV-R: 700 mg/day
Potassium 148 mg4.2% of daily target Codex NRV-NCD: target 3500 mg/day
Sodium 12 mg0.6% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
Zinc 0.83 mg5.9–7.5% of daily reference Codex NRV-R: 11–14 mg/day
Copper 0.213 mg24% of daily reference Codex NRV-R: 900 µg/day
Manganese 0.625 mg21% of daily reference Codex NRV-R: 3 mg/day
Selenium 9.9 µg17% of daily reference Codex NRV-R: 60 µg/day

Vitamins Fat- and water-soluble vitamins 22 nutrients

Retinol 0 µg
Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
Beta carotene 0 µg
Alpha carotene 0 µg
Alpha-tocopherol 0.01 mg0.1% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
Vitamin D (International Units) 0 IU
Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
Beta cryptoxanthin 0 µg
Lutein and zeaxanthin 0 µg
Vitamin C 0.2 mg0.2% of daily reference Codex NRV-R: 100 mg/day
Thiamine 0.06 mg5% of daily reference Codex NRV-R: 1.2 mg/day
Riboflavin 0.063 mg5.3% of daily reference Codex NRV-R: 1.2 mg/day
Niacin (nicotinic acid) preformed 0.101 mg0.7% of daily reference Codex NRV-R: 15 mg NE/day
Total niacin equivalent 2.15 mg NE14% of daily reference Codex NRV-R: 15 mg NE/day
Pantothenic acid 0.11 mg2.2% of daily reference Codex NRV-R: 5 mg/day
Vitamin B-6 0.071 mg5.5% of daily reference Codex NRV-R: 1.3 mg/day
Total folacin 19 µg
Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
Choline, total 28.1 mg
Folic acid 0 µg
Naturally occurring folate 19 µg
Dietary folate equivalents 19 µg4.8% of daily reference Codex NRV-R: 400 µg DFE/day

Fatty acids Saturated and unsaturated fatty acids 36 nutrients

Cholesterol 0 mg
Fatty acids, trans, total 0 g
Fatty acids, saturated, total 0.793 g4% of daily maximum Codex NRV-NCD: maximum 20 g/day
Fatty acids, saturated, 8:0, octanoic 0 g
Fatty acids, saturated, 10:0, decanoic 0 g
Fatty acids, saturated, 12:0, dodecanoic 0 g
Fatty acids, saturated, 14:0, tetradecanoic 0.013 g
Fatty acids, saturated, 16:0, hexadecanoic 0.567 g
Fatty acids, saturated, 18:0, octadecanoic 0.2 g
Fatty acids, saturated, 20:0, eicosanoic 0 g
Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 1.01 g
Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 1.47 g
Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.167 g
Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0.003 g
Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
Fatty acids, saturated, 22:0, docosanoic 0 g
Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
Fatty acids, monounsaturated, 20:1, eicosenoic 0.023 g
Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0.007 g
Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
Fatty acids, monounsaturated, total 1.13 g
Fatty acids, polyunsaturated, total 1.65 g
Fatty acids, saturated, 15:0, pentadecanoic 0 g
Fatty acids, saturated, 17:0, heptadecanoic 0.013 g
Fatty acids, saturated, 24:0, tetracosanoic 0 g
Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0.003 g
Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
Fatty acids, monounsaturated, 17:1, heptadecenoic 0.023 g
Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
Fatty acids, saturated, 13:0 tridecanoic 0 g
Fatty acids, monounsaturated, 15:1, pentadecenoic 0.067 g
Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.181 g
Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0.003 g

Sugars Individual sugars reported in the food 1 nutrient

Sugars, total 0.6 g

Other compounds Additional compounds measured by CNF 23 nutrients

Alcohol 0 g
Moisture 82.9 g
Caffeine 0 mg
Theobromine 0 mg
Betaine 0.4 mg
Tryptophan 0.123 g
Threonine 0.411 g
Isoleucine 0.444 g
Leucine 0.728 g
Lysine 0.462 g
Methionine 0.11 g
Cystine 0.03 g
Phenylalanine 0.437 g
Tyrosine 0.367 g
Valine 0.455 g
Arginine 0.716 g
Histidine 0.225 g
Alanine 0.405 g
Aspartic acid 1.07 g
Glutamic acid 1.72 g
Glycine 0.384 g
Proline 0.567 g
Serine 0.531 g

Description

Firm or extra firm (prepared with magnesium chloride and calcium sulphate or calcium chloride) tofu is a legume or soy-based food.