Tofu: Calories, Nutrition & Healthier Swaps
117 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: low
Tofu is soybean curd: a plant protein with all essential amino acids, often high in calcium when set with calcium salts.
Tofu nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 100 g |
|---|---|---|
| Calories | 117 kcal | 117 kcal |
| Protein | 12 g | 12 g |
| Fat | 7 g | 7 g |
| incl. saturated | 1 g | 1 g |
| Carbohydrates | 1.5 g | 1.5 g |
| incl. sugars | 0.5 g | 0.5 g |
| Fiber | 1 g | 1 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Tofu: nutrition highlights
A serving (serving, 100 g) provides 12 g of protein — about 21% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
On the open Nutri-Score algorithm, tofu gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 100 g) is 117 kcal — roughly 38 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Tofu
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Edamame — 100 g, 120 kcal: +4.2 g fibre.
- Dried porcini — 60 g, 126 kcal: +11 g fibre.
- Parsley — 250 g, 118 kcal: +4.3 g fibre.
- Fresh ginger — 150 g, 120 kcal: +2 g fibre.
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