Tofu Nutrition

TOFU is one of the most perfect foods available!

  • Tofu is rich in high-quality complete protein.
  • It is also a good source of B-vitamins and iron.
  • When the curdling agent used to make tofu is calcium salt, the tofu is an excellent source of calcium.
  • While 50 percent of the calories in tofu come from fat, a 4-ounce serving of tofu contains just 6 grams of fat.
  • It is low in saturated fat and contains no cholesterol.
  • Generally, the softer the tofu, the higher the water content and lower the fat content.
  • Tofu is also very low in sodium.
Nutrients in 4 ounces of: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Calories 69 79
Protein (gm) 7.4 9.25
Carbohydrate (gm) 2.03 1.91
Fat (gm) 4.17 4.71
Saturated Fat (gm) .602 .975
Cholesterol 0 0
Sodium (mg) 9 14
Fiber (gm) 0.2 1
Calcium (mg) 125 227
Iron (mg) 1.25 1.82