Tofu, raw, firm: calories and nutrition facts

Values per 100 g (3.5 oz) of edible portion, according to the USDA.

raw144 cal per 100 g (3.5 oz)

Summary per 100 g

Change the amount

Nutrient	Per 100 g (3.5 oz)	Per 1/2 cup (126 g)	% DV*
Calories	144 cal	181 cal	9%
Total Fat	8.7 g	11.0 g	14%
Saturated Fat	1.3 g	1.6 g	8%
Trans Fat	0.0 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Sodium	14 mg	18 mg	1%
Total Carbohydrate	2.8 g	3.5 g	1%
Dietary Fiber	2.3 g	2.9 g	10%
Total Sugars	no data
Protein	17.3 g	21.8 g	44%
Vitamin D	0.0 µg	0.0 µg	0%
Calcium	683 mg	861 mg	66%
Iron	2.7 mg	3.4 mg	19%
Potassium	237 mg	299 mg	6%

Full nutrition table

Energy and water
Nutrient	Per 100 g (3.5 oz)	Per 1/2 cup (126 g)	% DV*
Calories	144 cal	181 cal	9%
Energy (kJ)	603 kJ	760 kJ
Water	69.8 %	88.0 %

Macronutrients
Nutrient	Per 100 g (3.5 oz)	Per 1/2 cup (126 g)	% DV*
Total Fat	8.7 g	11.0 g	14%
Total Carbohydrate	2.8 g	3.5 g	1%
Dietary Fiber	2.3 g	2.9 g	10%
Total Sugars	no data
Protein	17.3 g	21.8 g	44%

Fats
Nutrient	Per 100 g (3.5 oz)	Per 1/2 cup (126 g)	% DV*
Saturated Fat	1.3 g	1.6 g	8%
Trans Fat	0.0 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Monounsaturated Fat	1.9 g	2.4 g
Polyunsaturated Fat	4.9 g	6.2 g
Butyric acid (4:0)	no data
Caproic acid (6:0)	no data
Caprylic acid (8:0)	no data
Capric acid (10:0)	no data
Lauric acid (12:0)	no data
Myristic acid (14:0)	0.02 g	0.03 g
Palmitic acid (16:0)	0.93 g	1.17 g
Stearic acid (18:0)	0.31 g	0.39 g
Palmitoleic acid (16:1)	0.02 g	0.03 g
Oleic acid (18:1)	1.90 g	2.40 g
Gadoleic acid (20:1)	no data
Erucic acid (22:1)	no data
Linoleic acid (18:2)	4.34 g	5.47 g
Linolenic acid (18:3)	0.58 g	0.73 g
Stearidonic acid (18:4)	no data
Arachidonic acid (20:4)	no data
EPA (20:5 n-3)	no data
DPA (22:5 n-3)	no data
DHA (22:6 n-3)	no data

Minerals
Nutrient	Per 100 g (3.5 oz)	Per 1/2 cup (126 g)	% DV*
Sodium	14 mg	18 mg	1%
Calcium	683 mg	861 mg	66%
Iron	2.7 mg	3.4 mg	19%
Potassium	237 mg	299 mg	6%
Magnesium	58 mg	73 mg	17%
Phosphorus	190 mg	239 mg	19%
Zinc	1.6 mg	2.0 mg	18%
Copper	0.38 mg	0.48 mg	53%
Manganese	1.18 mg	1.49 mg	65%
Selenium	17.4 µg	21.9 µg	40%

Vitamins
Nutrient	Per 100 g (3.5 oz)	Per 1/2 cup (126 g)	% DV*
Vitamin D	0.0 µg	0.0 µg	0%
Vitamin A (RAE)	no data
Retinol	no data
Vitamin C	0.2 mg	0.3 mg	0%
Vitamin E (alpha-tocopherol)	no data
Vitamin K (phylloquinone)	no data
Thiamin (vitamin B1)	0.16 mg	0.20 mg	17%
Riboflavin (vitamin B2)	0.10 mg	0.13 mg	10%
Niacin (vitamin B3)	0.4 mg	0.5 mg	3%
Pantothenic acid (vitamin B5)	0.13 mg	0.17 mg	3%
Vitamin B6	0.09 mg	0.12 mg	7%
Folate (DFE)	29 µg	37 µg	9%
Vitamin B12	0.00 µg	0.00 µg	0%
Choline	no data

Other
Nutrient	Per 100 g (3.5 oz)	Per 1/2 cup (126 g)
Ash	1.40 g	1.76 g
Alcohol (ethyl)	no data
Caffeine	no data

*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.

The USDA data has no value for this nutrient in Tofu, raw, firm.

Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.

Averages from analyzed samples and published sources. The food in front of you may vary.

Questions about Tofu, raw, firm

How many calories are in Tofu, raw, firm?

Tofu, raw, firm has 144 calories per 100 g (3.5 oz), according to the USDA. In 1/2 cup (126 g), that is 181 calories.

Where do the values for Tofu, raw, firm come from?

From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.

Do the values apply to the brand I buy?

Not necessarily. These are averages for generic foods. For packaged products, go by the label.

Similar foods

Data source

USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 172475: “Tofu, raw, firm, prepared with calcium sulfate”.

Data version: usdasr2018-b6d8398e.

About the sources