Mapo tofu vs tofu: which is healthier?

Tofu is more nutrient-dense, scoring 76/100 against 51/100 for mapo tofu. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Mapo tofu

51/100Moderate nutrient density

151 kcal per 100 g. 1 serving: 250 g

Tofu

76/100High nutrient density

78 kcal per 100 g. 1/2 cup: 126 g

Higher score

Which to pick for your goal

Fewer caloriesTofu151 vs 78 kcal per 100 g
More proteinAbout even8.8 vs 9 g per 100 g
More fiberAbout even0.7 vs 0.9 g per 100 g
Less sugarTofu1.2 vs 0.6 g per 100 g
More potassiumMapo tofu191 vs 148 mg per 100 g
Less saturated fatTofu2.1 vs 0.8 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Mapo tofu, 100 g	Tofu, 100 g	Mapo tofu, 250 g	Tofu, 126 g
Calories	151 kcal	78 kcal	378 kcal	98 kcal
Protein	8.8 g	9 g	22 g	11 g
Carbohydrates	5.2 g	2.9 g	13 g	3.6 g
Sugars	1.2 g	0.6 g	2.9 g	0.8 g
Fiber	0.7 g	0.9 g	1.6 g	1.1 g
Fat	11 g	4.2 g	28 g	5.3 g
Saturated fat	2.1 g	0.8 g	5.4 g	1 g
Vitamin C	1.7 mg	0.2 mg	4.2 mg	0.3 mg
Vitamin A	14 µg	0 µg	34 µg	0 µg
Potassium	191 mg	148 mg	477 mg	186 mg
Iron	3.4 mg	1.6 mg	8.6 mg	2 mg
Calcium	206 mg	201 mg	515 mg	253 mg
Magnesium	27 mg	37 mg	66 mg	47 mg
Sodium	298 mg	12 mg	745 mg	15 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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