Tofu (firm, raw) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein2.3g42% of calories
- Carbs0.5g9% of calories
- Fat1.2g49% of calories
- ✓ Keto-friendly
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Sugar free
At a glance
One serving of Tofu (firm, raw) (1 oz, 28 g) has 20 calories, with 2.3 g of protein, 0.5 g of carbohydrates and 1.2 g of fat. Most of its energy comes from fat (49% of calories).
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 0 mg | 0% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 5 μg | 1% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
| Choline | 8 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 57 mg | 6% |
| Iron | 0.5 mg | 6% |
| Potassium | 42 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 34 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.2 mg | 8% |
| Selenium | 3 μg | 5% |
Full breakdown · 28 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.5 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 20 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 4minWalking (3.5 mph)
- 2minCycling (moderate)
- 2minRunning (6 mph)
- 3minSwimming laps
Common questions
How many calories are in Tofu (firm, raw)?
One serving of Tofu (firm, raw) (1 oz) has 20 calories, which works out to 70 calories per 100 g. That is about 1% of a 2,000-calorie day.
Is Tofu (firm, raw) high in protein?
Not especially. It has 2.3 g of protein per serving, and protein supplies 42% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tofu (firm, raw) keto-friendly?
It can fit a ketogenic diet: 0.2 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Tofu (firm, raw)?
3.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Tofu (firm, raw)?
0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
