Tofu

Regional seasonality

Available locally all year. — Western Europe

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

Nutritional values (per 100g)

  • Calories101 kcal
  • Proteins10.1 g
  • Carbohydrates2.53 g
  • Fats5.06 g
  • Fiber1.3 g
  • Sodium0.019 g
  • Sugars0 g
  • CO₂ footprint0 g

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

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.

  • Calcium 350 mg35% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 2.7 mg12–19% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 25 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 58 mg19% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 190 mg27% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 237 mg6.8% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 14 mg0.7% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 1.6 mg11–15% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.38 mg42% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 1.2 mg40% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 17 µg28% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 17 nutrients
  • Retinol 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 D2, ergocalciferol 0 µg
  • Vitamin D3, cholecalciferol 0 µg
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Vitamin C 0.1 mg0.1% of daily reference Codex NRV-R: 100 mg/day
  • Vitamin B-6 0.047 mg3.6% of daily reference Codex NRV-R: 1.3 mg/day
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 28.8 mg
  • Vitamin K (menaquinone-4) 0 µg
  • Vitamin K (dihydrophylloquinone) 0 µg
  • Vitamin K (phylloquinone) 2.4 µg
  • Naturally occurring folate 15 µg
  • Dietary folate equivalents 15 µg3.8% of daily reference Codex NRV-R: 400 µg DFE/day
  • Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
What does “% of daily reference” mean?

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

Description

A soy-based protein source, often used in vegetarian and vegan dishes.

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Cook with it

Recipes using this ingredient

High-Protein Lentil, Tomato and Spinach Stew

15 min 35 min 5 min

This is the kind of stew that earns its place on repeat: thick enough to feel like dinner, bright enough not to taste like regret. Cooked lentils bring the protein, carrots and celery build sweetness, spinach folds in at the end, and a little lemon keeps the whole pot awake. It is cheap, practical, and deeply satisfying — which is inconvenient for the processed food industry, but we all need to make sacrifices.