Tofu (firm) nutrition facts

Tofu (0.5 cup, 126 g) has 181 calories, 21.8 g protein, 2.9 g fiber, 11 g fat. It is an excellent source of calcium (66% DV), manganese (65% DV), copper (53% DV) and a good source of phosphorus and iron.

Calcium 66% DV Manganese 65% DV Copper 53% DV Protein 44% DV Selenium 40% DV

#1 of 40 legumes for calcium #3 of 36 legumes for omega-3 #3 of 33 legumes for manganese #3 of 40 legumes for polyunsaturated fat #9 of 37 legumes for copper #13 of 37 legumes for phosphorus

Nutrition Facts

Serving size0.5 cup (126 g)

Calories181

Total Fat 11g14%

Saturated Fat 1.6g7.9%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 18mg0.8%

Total Carbohydrate 3.5g1.3%

Dietary Fiber 2.9g10%

Protein 21.8g44%

Vitamin D 0µg0%

Calcium 861mg66%

Iron 3.4mg19%

Potassium 299mg6.4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 44%
■ Fat 49%
■ Carbohydrate 7%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-1.4

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 13 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in tofu

Nutrient	Per 0.5 cup	% Daily Value
Macronutrients
Calories	181 kcal	9.1%
Protein	21.8 g	44%
Total fat	11 g	14%
Carbohydrate	3.5 g	1.3%
Fiber	2.9 g	10%
Fats
Saturated fat	1.6 g	7.9%
Trans fat	0 g	no DV
Monounsaturated fat	2.4 g	no DV
Polyunsaturated fat	6.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.73 g	no DV
Omega-6 (linoleic)	5.47 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.3 mg	0.3%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.13 mg	9.9%
Niacin (B3)	0.5 mg	3%
Pantothenic acid (B5)	0.17 mg	3.4%
Vitamin B6	0.12 mg	6.8%
Folate (DFE)	37 µg	9.1%
Vitamin B12	0 µg	0%
Vitamin D	0 µg	0%
Minerals
Sodium	18 mg	0.8%
Calcium	861 mg	66%
Iron	3.4 mg	19%
Magnesium	73 mg	17%
Phosphorus	239 mg	19%
Potassium	299 mg	6.4%
Zinc	2 mg	18%
Copper	0.48 mg	53%
Manganese	1.49 mg	65%
Selenium	21.9 µg	40%
Other
Water	88 g	no DV
Amino acids
Tryptophan	0.296 g	no DV
Threonine	0.989 g	no DV
Isoleucine	1.07 g	no DV
Leucine	1.754 g	no DV
Lysine	1.113 g	no DV
Methionine	0.266 g	no DV
Phenylalanine	1.052 g	no DV
Valine	1.096 g	no DV
Histidine	0.543 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	144 kcal	7.2%
Protein	17.3 g	35%
Total fat	8.7 g	11%
Carbohydrate	2.8 g	1%
Fiber	2.3 g	8.2%
Fats
Saturated fat	1.3 g	6.3%
Trans fat	0 g	no DV
Monounsaturated fat	1.9 g	no DV
Polyunsaturated fat	4.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.58 g	no DV
Omega-6 (linoleic)	4.34 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.2 mg	0.2%
Thiamin (B1)	0.16 mg	13%
Riboflavin (B2)	0.1 mg	7.8%
Niacin (B3)	0.4 mg	2.4%
Pantothenic acid (B5)	0.13 mg	2.7%
Vitamin B6	0.09 mg	5.4%
Folate (DFE)	29 µg	7.2%
Vitamin B12	0 µg	0%
Vitamin D	0 µg	0%
Minerals
Sodium	14 mg	0.6%
Calcium	683 mg	53%
Iron	2.7 mg	15%
Magnesium	58 mg	14%
Phosphorus	190 mg	15%
Potassium	237 mg	5%
Zinc	1.6 mg	14%
Copper	0.38 mg	42%
Manganese	1.18 mg	51%
Selenium	17.4 µg	32%
Other
Water	70 g	no DV
Amino acids
Tryptophan	0.235 g	no DV
Threonine	0.785 g	no DV
Isoleucine	0.849 g	no DV
Leucine	1.392 g	no DV
Lysine	0.883 g	no DV
Methionine	0.211 g	no DV
Phenylalanine	0.835 g	no DV
Valine	0.87 g	no DV
Histidine	0.431 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	41 kcal	2%
Protein	4.9 g	9.8%
Total fat	2.5 g	3.2%
Carbohydrate	0.8 g	0.3%
Fiber	0.7 g	2.3%
Fats
Saturated fat	0.4 g	1.8%
Trans fat	0 g	no DV
Monounsaturated fat	0.5 g	no DV
Polyunsaturated fat	1.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.16 g	no DV
Omega-6 (linoleic)	1.23 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.1 mg	0.1%
Thiamin (B1)	0.04 mg	3.7%
Riboflavin (B2)	0.03 mg	2.2%
Niacin (B3)	0.1 mg	0.7%
Pantothenic acid (B5)	0.04 mg	0.8%
Vitamin B6	0.03 mg	1.5%
Folate (DFE)	8 µg	2.1%
Vitamin B12	0 µg	0%
Vitamin D	0 µg	0%
Minerals
Sodium	4 mg	0.2%
Calcium	194 mg	15%
Iron	0.8 mg	4.2%
Magnesium	16 mg	3.9%
Phosphorus	54 mg	4.3%
Potassium	67 mg	1.4%
Zinc	0.4 mg	4%
Copper	0.11 mg	12%
Manganese	0.33 mg	15%
Selenium	4.9 µg	9%
Other
Water	20 g	no DV
Amino acids
Tryptophan	0.067 g	no DV
Threonine	0.223 g	no DV
Isoleucine	0.241 g	no DV
Leucine	0.395 g	no DV
Lysine	0.25 g	no DV
Methionine	0.06 g	no DV
Phenylalanine	0.237 g	no DV
Valine	0.247 g	no DV
Histidine	0.122 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #172475 ("Tofu, raw, firm, prepared with calcium sulfate").

Compare tofu with…

Tempeh vs Tofu

Frequently asked questions

How many calories are in tofu?

Tofu has 181 calories per 0.5 cup (126 g), or 144 calories per 100 g, according to USDA FoodData Central.

How much protein is in tofu?

21.8 g of protein per 0.5 cup, which is 44% of the 50 g Daily Value.

What is tofu rich in?

Per serving, tofu is richest in Calcium at 66% of the Daily Value, Manganese (65%), Copper (53%), Protein (44%).

Is tofu healthy?

By nutrient density, tofu scores 85 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.