USDA reference food
Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, with soy-based sauce
1 cup of tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, with soy-based sauce (217 g) has 200 calories, 9g of protein, 15g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707476).
FoodData Central 2707476, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.1g
- more than 36% of 8,218 USDA reference foods
- Calories per 100 g
- 92
- more than 26% of reference foods
- Fiber per 100 g
- 1.2g
- more than 59% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707476); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K69 µg in 1 cup (217 g), 58% of the Daily Value
- Vitamin C29 mg in 1 cup (217 g), 32% of the Daily Value
- Vitamin A265 µg RAE in 1 cup (217 g), 29% of the Daily Value
- Copper0.2 mg in 1 cup (217 g), 22% of the Daily Value
- Folate72 µg DFE in 1 cup (217 g), 18% of the Daily Value
- Selenium9.3 µg in 1 cup (217 g), 17% of the Daily Value
- Vitamin E2.5 mg in 1 cup (217 g), 17% of the Daily Value
- Vitamin B60.2 mg in 1 cup (217 g), 14% of the Daily Value
- Phosphorus143 mg in 1 cup (217 g), 11% of the Daily Value
- Magnesium46 mg in 1 cup (217 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2707476), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 20% carbohydrate, 63% fat and 17% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 92.0 | 26% |
| Protein | 4.11 g | 36% |
| Total fat | 6.71 g | 57% |
| Carbohydrate | 4.68 g | 43% |
| Fiber | 1.20 g | 59% |
| Total sugars | 1.64 g | 52% |
| Sodium | 216 mg | 66% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (65)
The portion is 1 cup (217 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.92 g | 4.11 g | 18% |
| Total lipid (fat) | 14.6 g | 6.71 g | 19% |
| Carbohydrate, by difference | 10.2 g | 4.68 g | 4% |
| Energy | 200 kcal | 92.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 181 g | 83.3 g | |
| Total Sugars | 3.56 g | 1.64 g | |
| Fiber, total dietary | 2.60 g | 1.20 g | 9% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 2.00 g | 0.92 g | 10% |
| Fatty acids, total monounsaturated | 5.40 g | 2.49 g | |
| Fatty acids, total polyunsaturated | 6.13 g | 2.83 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 143 mg | 66.0 mg | 11% |
| Iron, Fe | 1.71 mg | 0.79 mg | 10% |
| Magnesium, Mg | 45.6 mg | 21.0 mg | 11% |
| Phosphorus, P | 143 mg | 66.0 mg | 11% |
| Potassium, K | 399 mg | 184 mg | 8% |
| Sodium, Na | 469 mg | 216 mg | 20% |
| Zinc, Zn | 0.95 mg | 0.44 mg | 9% |
| Copper, Cu | 0.20 mg | 0.093 mg | 22% |
| Selenium, Se | 9.33 µg | 4.30 µg | 17% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 265 µg | 122 µg | 29% |
| Carotene, beta | 2,611 µg | 1,203 µg | |
| Carotene, alpha | 1,146 µg | 528 µg | |
| Vitamin E (alpha-tocopherol) | 2.52 mg | 1.16 mg | 17% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 532 µg | 245 µg | |
| Vitamin C, total ascorbic acid | 29.1 mg | 13.4 mg | 32% |
| Thiamin | 0.11 mg | 0.050 mg | 9% |
| Riboflavin | 0.11 mg | 0.052 mg | 9% |
| Niacin | 1.30 mg | 0.60 mg | 8% |
| Vitamin B-6 | 0.24 mg | 0.11 mg | 14% |
| Folate, total | 71.6 µg | 33.0 µg | |
| Vitamin B-12 | 0.022 µg | 0.010 µg | 1% |
| Choline, total | 38.0 mg | 17.5 mg | 7% |
| Vitamin K (phylloquinone) | 69.0 µg | 31.8 µg | 58% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 71.6 µg | 33.0 µg | |
| Folate, DFE | 71.6 µg | 33.0 µg | 18% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.017 g | 0.0080 g | |
| SFA 16:0 | 1.45 g | 0.67 g | |
| SFA 18:0 | 0.44 g | 0.20 g | |
| MUFA 18:1 | 5.27 g | 2.43 g | |
| PUFA 18:2 | 5.43 g | 2.50 g | |
| PUFA 18:3 | 0.71 g | 0.33 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.050 g | 0.023 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.074 g | 0.034 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2707476: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Next questions
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov