How healthy is tofu?
Is tofu healthy? Yes, for most people. Tofu scores 69/100 on the HowHealthyIs Score: 100 g provides 78 kcal, 9 g protein and 201 mg calcium. Firm tofu set with calcium sulfate is a complete protein and one of the richest plant sources of calcium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tofu ranks higher than 69% of them.
Counts in favor (% daily value per 100 kcal)
- Protein23%
- Calcium20%
- Iron11%
- Magnesium11%
- Fiber4%
- Potassium4%
- Vitamin C0%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 74 minus 6 = 69. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tofu?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 78 kcal | 98 kcal | |
| Protein | 9 g | 11 g | 23% |
| Carbohydrates | 2.9 g | 3.6 g | 1% |
| Fiber | 0.9 g | 1.1 g | 4% |
| Sugars | 0.6 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.2 g | 5.3 g | 7% |
| Saturated fat | 0.8 g | 1 g | 5% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.2 mg | 0.3 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 201 mg | 253 mg | 19% |
| Iron | 1.6 mg | 2 mg | 11% |
| Potassium | 148 mg | 186 mg | 4% |
| Magnesium | 37 mg | 47 mg | 11% |
| Sodium | 12 mg | 15 mg | 1% |
Source: USDA FoodData Central, "Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)" (FDC 172448). Values rounded.
Why is tofu good for you?
- 11 g protein in 1/2 cup, 23% of the daily value. Protein contributes to the maintenance of muscle mass.
- 253 mg calcium in 1/2 cup, 19% of the daily value. Calcium is needed for the maintenance of normal bones.
- 2 mg iron in 1/2 cup, 11% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Stir-fries and scrambles
- A plant protein that takes on any flavor
What should you watch out for?
- Calcium content depends on the coagulant. Check the label for calcium sulfate.
- Soy is a common allergen.
Similar foods
Tofu is already one of the most nutrient-dense legumes we cover.