Beans, lentils and soy

Tofu, raw, firm, prepared with calcium sulfate

Per 100 g

Calories: 144 kcal
Protein: 17 g
Fiber: 2.3 g
Fat: 8.7 g

High fat 49% of its calories come from fat. Our scale

All nutrients

Per 100 g of tofu, raw, firm, prepared with calcium sulfate. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	2.8 g	1%
Protein	17 g	35%
Fat	8.7 g	11%
Water	70 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	2.3 g	8%

Essential amino acids

Nutrient	Per 100 g
Histidine	0.43 g
Isoleucine	0.85 g
Leucine	1.4 g
Lysine	0.88 g
Methionine	0.21 g
Phenylalanine	0.84 g
Threonine	0.79 g
Tryptophan	0.24 g
Valine	0.87 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	1.3 g	6%
Monounsaturated fat	1.9 g
Polyunsaturated fat	4.9 g
Omega 3	0.58 g
Omega 6	4.3 g
Trans fat	0 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin C	0.2 mg	0%
Vitamin D	0 µg	0%
Thiamin (B1)	0.16 mg	13%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.38 mg	2%
Pantothenic acid (B5)	0.13 mg	3%
Vitamin B6	0.09 mg	5%
Folate (DFE)	29 µg	7%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	683 mg	53%
Iron	2.7 mg	15%
Magnesium	58 mg	14%
Phosphorus	190 mg	15%
Potassium	237 mg	5%
Sodium	14 mg	1%
Zinc	1.6 mg	14%
Copper	0.38 mg	42%
Manganese	1.2 mg	51%
Selenium	17 µg	32%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
0.5 cup	126 g	181 kcal
0.25 block	81 g	117 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.