Tofu
100 g raw
144 kcal
Boiled, 100 g
65 kcal
Protein, fat and carbs per 100 g
- Protein
- 17.3 g
- Fat
- 8.7 g
- Carbs
- 2.8 g
- Fiber
- 2.3 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 144 kcal | 17.3 g | 8.7 g | 2.8 g |
| Soaked | 200% | 72 kcal | 8.7 g | 4.4 g | 1.4 g |
| Boiled | 220% | 65 kcal | 7.9 g | 4 g | 1.3 g |
| Steamed | 210% | 69 kcal | 8.2 g | 4.2 g | 1.3 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C | 0.2 mg | 0% |
| Vitamin B1 (thiamine) | 0.16 mg | 15% |
| Vitamin B2 (riboflavin) | 0.1 mg | 9% |
| Vitamin B3 (niacin) | 0.38 mg | 3% |
| Vitamin B6 (pyridoxine) | 0.09 mg | 7% |
| Vitamin B9 (folate) | 29 mcg | 7% |
| Calcium | 683 mg | 68% |
| Iron | 2.7 mg | 15% |
| Magnesium | 58 mg | 19% |
| Phosphorus | 190 mg | 27% |
| Potassium | 237 mg | 9% |
| Sodium | 14 mg | 1% |
| Zinc | 1.6 mg | 20% |
| Selenium | 17.4 mcg | 32% |
| Copper | 0.38 mg | 42% |
| Manganese | 1.2 mg | 66% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculatorSimilar foods
Data: USDA FoodData Central, record “Tofu, raw, firm, prepared with calcium sulfate”.