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Tofu

In-depth nutrient profile:

Tofu, firm
(Note: "--" indicates data unavailable)
4.00 oz
(113.40 g)
GI: very low
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein17.89 g36
Carbohydrates4.84 g2
Fat - total9.89 g--
Dietary Fiber2.61 g10
Calories164.439
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Starch-- g
Total Sugars-- g
Monosaccharides-- g
Fructose-- g
Glucose-- g
Galactose-- g
Disaccharides-- g
Lactose-- g
Maltose-- g
Sucrose-- g
Soluble Fiber1.25 g
Insoluble Fiber1.36 g
Other Carbohydrates-- g
Fat:
Monounsaturated Fat2.18 g
Polyunsaturated Fat5.58 g
Saturated Fat1.43 g
Trans Fat-- g
Calories from Fat88.99
Calories from Saturated Fat12.87
Calories from Trans Fat--
Cholesterol0.00 mg
Water79.19 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.18 mg15
Vitamin B20.12 mg9
Vitamin B30.43 mg3
Vitamin B3 (Niacin Equivalents)5.08 mg
Vitamin B60.10 mg6
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline-- mg--
Folate32.89 mcg8
Folate (DFE)32.89 mcg
Folate (food)32.89 mcg
Pantothenic Acid0.15 mg3
Vitamin C0.23 mg0
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)188.24 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)9.41 mcg (RAE)1
Vitamin A mcg Retinol Equivalents (RE)18.82 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)18.82 mcg (RE)
Alpha-Carotene-- mcg
Beta-Carotene-- mcg
Beta-Carotene Equivalents112.94 mcg
Cryptoxanthin-- mcg
Lutein and Zeaxanthin-- mcg
Lycopene-- mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)-- mg (ATE)--
Vitamin E International Units (IU)-- IU
Vitamin E mg-- mg
Vitamin K-- mcg--
Minerals
nutrientamountDRI/DV
(%)
Boron-- mcg
Calcium774.51 mg77
Chloride-- mg
Chromium-- mcg--
Copper0.43 mg48
Fluoride-- mg--
Iodine-- mcg--
Iron3.02 mg17
Magnesium65.77 mg16
Manganese1.34 mg67
Molybdenum-- mcg--
Phosphorus215.46 mg31
Potassium268.75 mg8
Selenium19.73 mcg36
Sodium15.88 mg1
Zinc1.78 mg16
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.66 g28
Omega-6 Fatty Acids4.92 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.03 g
17:1 Heptadecenoic0.00 g
18:1 Oleic2.16 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic4.92 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.66 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric-- g
6:0 Caproic-- g
8:0 Caprylic-- g
10:0 Capric-- g
12:0 Lauric-- g
14:0 Myristic0.03 g
15:0 Pentadecanoic-- g
16:0 Palmitic1.05 g
17:0 Margaric-- g
18:0 Stearic0.35 g
20:0 Arachidic-- g
22:0 Behenate-- g
24:0 Lignoceric-- g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine0.73 g
Arginine1.19 g
Aspartic Acid1.98 g
Cysteine0.25 g
Glutamic Acid3.09 g
Glycine0.70 g
Histidine0.52 g
Isoleucine0.89 g
Leucine1.36 g
Lysine1.18 g
Methionine0.23 g
Phenylalanine0.87 g
Proline0.97 g
Serine0.84 g
Threonine0.73 g
Tryptophan0.28 g
Tyrosine0.60 g
Valine0.90 g
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash1.59 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

Note:

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

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