Food · Legumes and Legume Products
Tofu nutrition facts
A typical portion of tofu (1 piece; 17 g, dried-frozen (koyadofu)) has 80 calories and 9g of protein (USDA FoodData Central). USDA lists 13 descriptions of it: per 100 g they range from 61 calories (soft, prepared with calcium sulfate and magnesium chloride) to 477 (dried-frozen).
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 for Tofu, dried-frozen (koyadofu), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 52.5g
- more than 100% of 8,218 USDA reference foods
- Calories per 100 g
- 477
- more than 92% of reference foods
- Sodium per 100 g
- 6mg
- more than 14% of reference foods
1 piece weighs 17 g in USDA's record for Tofu, dried-frozen (koyadofu) (FDC 172450); across 4 records of tofu USDA weighs it at 13 to 17 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 8% carbohydrate, 52% fat and 40% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 172450), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of tofu USDA describes
Dried-frozen (koyadofu) has the most calories per 100 g (477); the fewest: Soft, prepared with calcium… (61)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Tofu, dried-frozen (koyadofu) | 477 | 52.5 g | 30.3 g | 6 mg |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | 470 | 52.4 g | 30.3 g | 6 mg |
| Tofu, friedSame values: Tofu, fried, prepared with calcium sulfate | 270 | 18.8 g | 20.2 g | 16 mg |
| Tofu, raw, firm, prepared with calcium sulfate | 144 | 17.3 g | 8.7 g | 14 mg |
| Tofu, hard, prepared with nigari | 145 | 12.7 g | 10 g | 2 mg |
| Tofu, extra firm, prepared with nigari | 83 | 10 g | 5.3 g | 4 mg |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 78 | 9 g | 4.2 g | 12 mg |
| Tofu, salted and fermented (fuyu) | 116 | 8.9 g | 8 g | 2,873 mg |
| Tofu, salted and fermented (fuyu), prepared with calcium sulfate | 116 | 8.2 g | 8 g | 2,873 mg |
| Tofu, raw, regular, prepared with calcium sulfate | 76 | 8.1 g | 4.8 g | 7 mg |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | 61 | 7.2 g | 3.7 g | 8 mg |
| Fish, tofu, and vegetables, tempura | 177 | 4 g | 16 g | 22 mg |
Every nutrient in this record (61)
The portion is 1 piece (17 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.92 g | 52.5 g | 18% |
| Total lipid (fat) | 5.16 g | 30.3 g | 7% |
| Carbohydrate, by difference | 1.71 g | 10.0 g | 1% |
| Ash | 0.23 g | 1.38 g | |
| Energy | 81.1 kcal | 477 kcal | |
| Water | 0.98 g | 5.78 g | |
| Fiber, total dietary | 1.22 g | 7.20 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.75 g | 4.39 g | 4% |
| Fatty acids, total monounsaturated | 1.14 g | 6.70 g | |
| Fatty acids, total polyunsaturated | 2.91 g | 17.1 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 61.9 mg | 364 mg | 5% |
| Iron, Fe | 1.65 mg | 9.73 mg | 9% |
| Magnesium, Mg | 10.0 mg | 59.0 mg | 2% |
| Phosphorus, P | 82.1 mg | 483 mg | 7% |
| Potassium, K | 3.40 mg | 20.0 mg | 0% |
| Sodium, Na | 1.02 mg | 6.00 mg | 0% |
| Zinc, Zn | 0.83 mg | 4.90 mg | 8% |
| Copper, Cu | 0.20 mg | 1.18 mg | 22% |
| Manganese, Mn | 0.63 mg | 3.69 mg | 27% |
| Selenium, Se | 9.23 µg | 54.3 µg | 17% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 4.42 µg | 26.0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0.12 mg | 0.70 mg | 0% |
| Thiamin | 0.084 mg | 0.49 mg | 7% |
| Riboflavin | 0.054 mg | 0.32 mg | 4% |
| Niacin | 0.20 mg | 1.19 mg | 1% |
| Pantothenic acid | 0.071 mg | 0.41 mg | |
| Vitamin B-6 | 0.049 mg | 0.29 mg | 3% |
| Folate, total | 15.6 µg | 92.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 15.6 µg | 92.0 µg | |
| Folate, DFE | 15.6 µg | 92.0 µg | 4% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.13 g | 0.75 g | |
| Threonine | 0.33 g | 1.96 g | |
| Isoleucine | 0.40 g | 2.38 g | |
| Leucine | 0.62 g | 3.64 g | |
| Lysine | 0.54 g | 3.16 g | |
| Methionine | 0.10 g | 0.61 g | |
| Cystine | 0.11 g | 0.66 g | |
| Phenylalanine | 0.40 g | 2.33 g | |
| Tyrosine | 0.27 g | 1.60 g | |
| Valine | 0.41 g | 2.42 g | |
| Arginine | 0.54 g | 3.19 g | |
| Histidine | 0.24 g | 1.39 g | |
| Alanine | 0.33 g | 1.97 g | |
| Aspartic acid | 0.90 g | 5.30 g | |
| Glutamic acid | 1.41 g | 8.29 g | |
| Glycine | 0.32 g | 1.87 g | |
| Proline | 0.44 g | 2.59 g | |
| Serine | 0.38 g | 2.26 g |
Fatty acids (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.014 g | 0.084 g | |
| SFA 16:0 | 0.55 g | 3.22 g | |
| SFA 18:0 | 0.18 g | 1.08 g | |
| MUFA 18:1 | 1.12 g | 6.62 g | |
| PUFA 18:2 | 2.57 g | 15.1 g | |
| PUFA 18:3 | 0.34 g | 2.02 g | |
| MUFA 16:1 | 0.014 g | 0.084 g |
Source: USDA FoodData Central, FDC 172450: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in tofu?
80 in 1 piece (17 g) of dried-frozen (koyadofu); 61 to 477 per 100 g across USDA's descriptions.
How much protein is in tofu?
9g in 1 piece; 52.5 g per 100 g.
How much sodium is in tofu?
0mg in 1 piece; 6 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov