Soft Tofu Nutrition Facts and Health Benefits

This article discusses soft tofu, a type of tofu made with calcium sulfate or magnesium chloride (nigari).
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 7, 2022.

Tofu is a product obtained by cessation of soy milk and pressing it into blocks like cheese.

Calcium sulfate and magnesium chloride (nigari) are used to make the tofu soft and keep its shape.

This type of tofu is very low in calories and a good source of protein.

It also contains all essential amino acids.

In addition to not containing trans fat and cholesterol, tofu is rich in unsaturated fats and helps to reduce bad cholesterol.

It is a good source of manganese, copper, and selenium.

It is helpful in relieving the symptoms of osteoarthritis and IBS with its anti-inflammatory feature. It also supports fat and carbohydrate metabolism.

Tofu is an effective nutrient in the improvement of skin lesions, hair, and nail health. Helps protect memory and brain health.

It has a risk-reducing effect on some types of cancer.

You can supplement your diet by adding tofu, which is a great source of plant-based protein, to a variety of recipes, such as vegan paneer.

Soft tofu Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of soft tofu:

  • Energy: 61 calories
  • Carbs: 1.18 grams
  • Sugar: 0.7 grams
  • Fiber: 0.2 grams
  • Protein: 7.17 grams
  • Fat: 3.69 grams
  • Saturated Fat: 0.533 grams

Jump to a section where you can learn more about soft tofu nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Soft Tofu

Thanks to a significant amount of specific vitamins and minerals, soft tofu could provide several health benefits.

Continue reading to discover the potential benefits of consuming soft tofu.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Help Relieve Symptoms of Osteoarthritis and IBS

Manganese can reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

May Improve Skin, Hair, and Nail Health

Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

It can boost immune functions and reduce the risk of infections.

Selenium can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

Selenium can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

It may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

Soft tofu Nutrition Facts

Continue reading to find out the following soft tofu nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on soft tofu macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate0% DV1.18 g
Protein14% DV7.17 g
Fat5% DV3.69 g

Vitamin Content

Soft tofu are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Here's the full soft tofu vitamin content per 100g:

Vitamin A0% DV7 IU
Vitamin C0% DV0.2 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)4% DV0.047 mg
Vitamin B2 (Riboflavin)3% DV0.037 mg
Vitamin B3 (Niacin)3% DV0.535 mg
Vitamin B5 (Pantothenic acid)1% DV0.051 mg
Vitamin B6 (Pyroxidine)3% DV0.052 mg
Vitamin B9 (Folate)11% DV44 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E0% DV0.01 mg
Vitamin K2% DV2 µg

Mineral Content

Soft tofu are not an excellent source of any particular vitamin.

However, they contain a good amount of Copper, Manganese, and Selenium and some Calcium, Iron, Magnesium, Phosphorus, and Zinc.

Here's the full soft tofu mineral content per 100g:

Calcium9% DV111 mg
Copper17% DV0.157 mg
Fluoride0% DV0 mg
Iron6% DV1.11 mg
Magnesium6% DV27 mg
Manganese17% DV0.389 mg
Phosphorus7% DV92 mg
Potassium3% DV120 mg
Selenium16% DV8.9 μg
Sodium0% DV8 mg
Zinc6% DV0.64 mg

Protein and Amino Acid Profile

Soft tofu contain 7.2 g of protein per 100 g, or in other words, soft tofu provide 11.75 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in soft tofu contain all nine essential amino acids, however, they are a little bit low in methionine.

Histidine OK25% DV0.191 g
Isoleucine OK22% DV0.324 g
Leucine OK17% DV0.498 g
Lysine OK19% DV0.431 g
Methionine Low8% DV0.084 g
Phenylalanine OK21% DV0.319 g
Threonine OK23% DV0.268 g
Tryptophan OK34% DV0.102 g
Valine OK17% DV0.331 g

Fat Breakdown

Around 54% of the calories in soft tofu are from fat. Soft tofu have 3.69 grams or 5% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Soft tofu fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, soft tofu is cholesterol free.

Soft tofu do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat5% DV3.69 g
Saturated Fat3% DV0.533 g
Monounsaturated Fatdo not have a %DV0.814 g
Polyunsaturated Fatdo not have a %DV2.08 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

8% of the calories in soft tofu come from carbohydrates.

Carbs in soft tofu are mostly sugars (59%), followed by starch and fiber.

When it comes to sugars, soft tofu are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate0% DV1.18 g
Dietary Fiber1% DV0.2 g
Sugars1% DV0.7 g

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