Tofu Nutrition Facts and Health Benefits

If you're on a plant-based diet, you probably already know a lot about tofu, but in this article, we'll cover its health benefits and nutritional data.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on November 28, 2022.

If you’re on a plant-based diet, you probably already know a lot about tofu, but nevertheless, in this article, we’ll cover its health benefits and nutritional data.

Tofu, sometimes called bean curd, is a high-protein plant-based food made of soy milk during the process of coagulating and then pressing into solid blocks.

There are many types of tofu, including regular, silken, soft, firm, etc.

As mentioned, tofu is a product made of soy and, therefore, an important protein source with an adequate amount of all essential amino acids (complete protein) for people who stick to a plant-based diet.

Unlike texturized soy protein (TSP), it is minimally processed and considered whole food.

It’s very versatile and can be easily added to different meals, such as curries and chilies. It can be used as an egg replacement or baked or fried. Silken and soft tofu can even be a part of sweet, creamy desserts.

Tofu is rich in minerals such as calcium, iron, and manganese, nutrients important for vegans.

In this article, we’re talking about regular tofu, although there aren’t that many differences between different types of tofu.

Tofu Quick Nutrition Facts

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

  • Energy: 76 calories
  • Carbs: 1.87 grams
  • Sugar: 0.62 grams
  • Fiber: 0.3 grams
  • Protein: 8.08 grams
  • Fat: 4.78 grams
  • Saturated Fat: 0.691 grams

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

Health Benefits of Tofu

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

Continue reading to discover the potential benefits of consuming tofu.

May Improve Bone Mineral Density

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

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.

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 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.

It is also needed for normal nerve and brain function.

Manganese can also 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.

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 Improve Dental Health

Calcium can help to improve oral and dental health. It can make the teeth strong and reduce the chances of developing caries and cavities in the tooth.

It is an essential mineral that is needed for keeping bones strong and healthy. The lack of enough intake of calcium can make the bones weak and brittle, thus putting you at risk of conditions like osteopenia and osteoporosis.

Calcium forms the basic structural network of the bones, making them more resistant to fractures in the event of a fall, a missed step, or an injury.

It can regulate the functions of the muscles and heart, thus maintaining the normal rate and rhythm of heartbeats.

The inadequate supply of calcium may result in arrhythmia, a cardiac disorder characterized by slow or fast heartbeats and irregular heart rhythm.

Calcium can also support the blood clotting processes and help in the transmission of signals through the nerves to and from the brain and other parts of the body.

It can also improve enzyme functions and support the digestion of food and the absorption of nutrients in the gut.

May Prevent Developing and Progress of Some Autoimmune Disorders

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

It 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.

Selenium 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.

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

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.

May Support Energy Production

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

Tofu Nutrition Facts

Continue reading to find out the following 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 tofu macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate1% DV1.87 g
Protein16% DV8.08 g
Fat6% DV4.78 g

Vitamin Content

Tofu are not an excellent source of any particular vitamin.

However, they contain Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

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

Vitamin A3% DV85 IU
Vitamin C0% DV0.1 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)7% DV0.081 mg
Vitamin B2 (Riboflavin)4% DV0.052 mg
Vitamin B3 (Niacin)1% DV0.195 mg
Vitamin B5 (Pantothenic acid)1% DV0.068 mg
Vitamin B6 (Pyroxidine)3% DV0.047 mg
Vitamin B9 (Folate)4% DV15 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E0% DV0.01 mg
Vitamin K2% DV2.4 µg

Mineral Content

Tofu are excellent source of Calcium, Iron, and Manganese.

They also contain a good amount of Copper, and Selenium and some Magnesium, Phosphorus, and Zinc.

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

Calcium27% DV350 mg
Copper21% DV0.193 mg
Fluoride0% DV0 mg
Iron30% DV5.36 mg
Magnesium7% DV30 mg
Manganese26% DV0.605 mg
Phosphorus8% DV97 mg
Potassium3% DV121 mg
Selenium16% DV8.9 μg
Sodium0% DV7 mg
Zinc7% DV0.8 mg

Protein and Amino Acid Profile

Tofu contain 8.1 g of protein per 100 g, or in other words, tofu provide 10.63 g of protein per 100 kcal.

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

Histidine OK29% DV0.221 g
Isoleucine OK29% DV0.435 g
Leucine OK24% DV0.713 g
Lysine OK20% DV0.452 g
Methionine Low10% DV0.108 g
Phenylalanine OK29% DV0.428 g
Threonine OK35% DV0.402 g
Tryptophan OK40% DV0.12 g
Valine OK23% DV0.446 g

Fat Breakdown

Around 57% of the calories in tofu are from fat. Tofu have 4.78 grams or 6% of recommended daily values per 100g.

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

Tofu fat content mostly consists of healthy unsaturated fats.

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

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

Total Fat6% DV4.78 g
Saturated Fat3% DV0.691 g
Monounsaturated Fatdo not have a %DV1.06 g
Polyunsaturated Fatdo not have a %DV2.7 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

10% of the calories in tofu come from carbohydrates.

Carbs in tofu are mostly starch (53%), followed by sugars and fiber.

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

Total Carbohydrate1% DV1.87 g
Dietary Fiber1% DV0.3 g
Sugars1% DV0.62 g

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